We're going to take a look at the notorious impact of walking, a physical activity accessible to all, and explore the recommendations of the World Health Organization as well as recent studies on the subject.
From the tangible benefits on physical fitness to the positive effects on mental health, we reveal everything you need to know to effectively integrate this daily exercise into your active lifestyle.
The health benefits of daily walking
Who hasn't heard of the famous goal of 10,000 steps a day? This recommendation, which has become popular thanks to pedometers and health apps, originated in Japan in the 60s with the "Man-Po-Kei". But beyond this round figure, what are the real health benefits of walking? Let's take a look at some of the fascinating scientific discoveries in this area.
Improved fitness and reduced risk of disease
Walking, such a simple and natural activity, is in fact a veritable elixir for our bodies. According to Dr Frédéric Depiesse, sports physician and former federal physician at the French Athletics Federation, "regular walking significantly improves cardiovascular fitness, even in sedentary people".
In fact, a study published in The European Journal of Preventive Cardiology showed that increasing your number of daily steps from 2,000 to 4,000 already reduced the risk of cardiovascular mortality by 8 to 10%. Imagine the long-term benefits!
But that's not all. Walking also helps to
- Strengthen bones and prevent osteoporosis
- Improve balance and reduce the risk of falls, especially among the elderly
- Control weight and reduce the risk of obesity
- Regulate blood sugar levels, a major benefit for diabetics
Influence mental health and emotional well-being
Beyond its physical benefits, walking has a considerable impact on our mental health. Regular walking could reduce symptoms of depression by up to 26%.
Walking stimulates the production of endorphins, the famous "happy hormones", which explains the feeling of well-being after a good walk. What's more, it offers a moment of disconnection, helping to reduce stress and anxiety.
Dr. Depiesse adds:
"Walking outdoors, particularly in green spaces, has a calming effect on the brain. It's a great way to practice mindfulness and improve concentration."
Reduced mortality and increased life expectancy
The impact of walking on our longevity is simply staggering.
But don't be fooled by the numbers! The World Health Organization (WHO) stresses that all movement counts. Even a slight increase in physical activity can have beneficial effects on health and life expectancy.
General recommendations for daily steps
Now that we've explored the many benefits of walking, you're probably wondering, "But exactly how many steps should I be taking?"
Excellent question!
Standards set by the WHO and other health organizations
The World Health Organization (WHO) does not give a specific recommendation in terms of number of steps, but rather recommends a duration of physical activity. For adults, it recommends at least 150 to 300 minutes of moderate-intensity activity per week, including walking.
In France, the Haute Autorité de Santé (HAS) follows these recommendations and encourages adults to engage in regular physical activity, of which walking is an integral part.
The French National Olympic and Sports Committee (CNOSF), meanwhile, supports the idea that 10,000 steps a day is an excellent target for maintaining good health, but insists that any increase in activity is beneficial.
Scientific studies on the optimal number of steps for different age groups and profiles
Recent research provides some interesting nuances to the 10,000-step rule. A study published in JAMA Internal Medicine in 2019 found that in older women, health benefits reached a plateau around 7,500 steps a day.
Another study, published in The Lancet Public Health in 2022, showed that :
- For adults under 60, the risk of premature mortality fell to around 8000-10000 steps per day.
- For those over 60, maximum benefits were achieved at around 6,000-8,000 steps per day.
These results show that the ideal target may vary according to age and physical condition.
Individual variability and personal adjustment
It's crucial to understand that these figures are averages, and that each individual is unique. Dr Frédéric Depiesse insists: "The important thing is not so much the exact number of steps, but rather the gradual increase in one's daily physical activity."
For some, 5000 steps a day may already represent a challenge, while for others, 15000 steps are easily attainable. The key is to set realistic, progressive goals, taking into account your initial physical condition and daily constraints.
Factors influencing the ideal number of steps per day
When it comes to the number of steps per day, there's no magic formula that works for everyone. Several factors come into play to determine the ideal target for each individual. Let's explore the factors that can influence your walking goals.
Age, gender and physical condition
Age is a crucial factor in determining the optimum number of steps. As we saw earlier, studies show that maximum benefits are achieved at different levels for different age groups.
Gender may also play a role.
Initial physical condition is obviously a determining factor. A sedentary person should not immediately aim for 10,000 steps a day, at the risk of becoming discouraged or injuring themselves. Dr. Depiesse advises:
"Start by measuring your current activity and set yourself a goal of gradual increase, for example 500 more steps per week."
Personal goals and current physical activity levels
Your personal goals play a crucial role in determining your ideal number of steps. Are you looking to lose weight, improve your cardiovascular endurance, or simply maintain good general health? Each goal may require a different approach.
For example, if your goal is to lose weight, you could aim for a higher step count or combine walking with other forms of exercise. On the other hand, if you're simply looking to maintain your health, a more moderate goal might suffice.
The role of lifestyle and daily environment
Your environment and lifestyle greatly influence your ability to reach certain step targets. Someone living in the city may have more opportunities to walk than someone living in a rural area. Similarly, an office job may make it more difficult to achieve a higher number of steps than a more active job.
The important thing is to adapt your goals to your daily reality. As the WHO points out, all activity counts. Even if you can't reach 10,000 steps every day, every extra step is good for your health.
Integrating walking and leisure activities into your daily routine
Now that we have a better understanding of the benefits of walking and the factors that influence the ideal number of daily steps, how can we concretely integrate this activity into our everyday lives? Here are some practical and inspiring tips to boost your step counter!
Practical tips for increasing your daily step count
Start your day on the right foot: A 10-15 minute morning walk can energize you for the day and bring you closer to your goal.
Turn your commute into an opportunity: Get off the bus one stop earlier, park a little further away from your destination, or opt for the stairs instead of the elevator. Try replacing bus journeys with daily bike rides.
Take active breaks: At work, get into the habit of getting up and walking for a few minutes every hour.
Make walking social: Organize "walking meetings" with your colleagues or walks with your friends. It's good for your health and your relationships!
Explore your surroundings: On weekends, discover new parks or hiking trails near your home. It's the perfect opportunity to increase your step count while enjoying nature.
Use technology and pedometers to track progress
Technological tools can be invaluable allies in your quest for steps. Modern smartphones often incorporate health apps that automatically count your steps. Brands such as Fitbit and Apple Watch offer connected watches that not only count your steps, but also encourage you to move regularly.
However, as Dr Depiesse reminds us:
"The important thing is not so much the absolute accuracy of the count, but rather the overall trend and motivation it brings."
Combining walking with other outdoor and sporting activities
Walking can be an excellent complement to other physical activities. Here are a few ideas to vary your pleasures:
Nordic walking: This dynamic walking technique with poles involves 80% of the body's muscles and burns more calories than conventional walking.
Hiking: Take advantage of weekends to explore the trails in your area. It's great for your health and allows you to discover magnificent landscapes.
Geocaching: This modern treasure hunt will have you walking without even realizing it!
Water walking: If you have access to a beach or lake, water walking is excellent for the joints and offers natural resistance.
Remember, as the WHO pointed out at the Tokyo Olympics, "Every movement counts". Whether you take 5,000 or 15,000 steps a day, the most important thing is to stay active and enjoy moving. So put on your shoes, get out in the fresh air, and enjoy the many benefits that walking can bring to your physical and mental health!
It's clear that daily walking is an elixir of life accessible to everyone. Whether you aim for 5,000 or 15,000 steps a day, every step counts and contributes to improving your physical and mental health. Studies prove it: regular walking reduces the risk of illness, boosts your morale and can even extend your life expectancy.
Remember, the aim is not to exhaust yourself, but to find a pace that suits you. Start slowly, build up gradually, and above all, have fun! Use a pedometer to track your progress if it motivates you, but remember that the most important thing is to move regularly.
So what are you waiting for? Put on your shoes, get out in the fresh air, and turn every day into an opportunity to walk towards better health. Your body and mind will thank you!
