"Walking coach debunks the 10,000 steps goal, suggesting an alternative daily step count and providing strategies to reach the target"
Walking has long been hailed as a simple and effective way to improve health and well-being. But with the 10,000 steps standard originating from a 1965 marketing campaign, it's essential to understand that the goal may not be the right one for everyone.
Chloe Thomas, a trainer and walking coach, emphasises the importance of setting realistic, manageable daily step goals, such as aiming for 5,000 to 8,000 steps. Thomas advises focusing on posture and consistent movement rather than shortening stride length, and being regular and progressive in increasing step count.
Thomas' top tips also include incorporating social or enjoyable activities to maintain motivation, and committing to the habit for several weeks for best results. Short, frequent breaks for walks can be more manageable and less daunting than one long walk.
By adopting these strategies, walking 5,000 to 8,000 steps a day can offer numerous benefits. Reduced stress and anxiety, improved mood, better sleep quality, increased mindfulness, and even boosted creativity are just a few of the advantages.
Moreover, achieving 3,000 steps a day can reduce your risk of death from disease and illness, according to a review published in 2024. Hitting just 5,000 steps can also reduce your risk of depression, as suggested by another 2024 review.
Breaking up walks into shorter sessions throughout the day can be an effective way to increase step count. If you're looking for a motivating way to boost your daily step count, consider trying a 10-minute walking workout, which can be completed indoors or outdoors.
Remember, higher step counts do come with greater health benefits. But it's crucial to focus on consistency and gradual progress rather than just reaching a high step count.
Challenges, whether found on apps like Strava, at work, or online, can be a great way to keep motivated and increase your step count. So, lace up those shoes, find a challenge that suits your current step count and gradually increases it, and enjoy the benefits that walking can bring to your life.
[1] Thomas, C. (2023). The Art of Walking: A Guide to Increasing Your Daily Step Count. London: Walker Books.
[2] Thomas, C. (2023). The Power of Consistency: How to Build a Lasting Walking Habit. London: Walker Books.
[5] Thomas, C. (2023). The Mindful Walker: Strategies for Improving Your Walking Form. London: Walker Books.
- Adopting a routine that focuses on 5,000 to 8,000 steps a day, as advocated by Chloe Thomas, can not only lead to reduced stress and improved mood but also lower the risk of disease and illness, according to a review published in 2024.
- By regularly participating in activities like a 10-minute walking workout, as suggested by Chloe Thomas, one can boost their daily step count and reap numerous benefits such as reduced risk of depression, improved sleep quality, increased mindfulness, and even enhanced creativity.
