Recently, headlines have been dominated by news of a recent study revealing that walking just 7,000 steps a day will help boost brainpower and lower a person’s risk of multiple health issues.

The common benchmark of 10,000 can be traced back to a marketing campaign in Japan in the 1960s.

To help Brits adjust to this new recommendation, Lannay Dale-Tooze, Content Writer and Personal Trainer at Gymshark, reveals some simple ways we can hit this revised goal and some alternative exercises if walking doesn’t appeal.

Lannay explains: “There are so many benefits to incorporating more walking into your daily routine, it’s low-impact and minimises stress on our joints, but still provides a great workout. Hitting 7,000 steps a day is a much more realistic target for many than 10,000, and while it will vary person to person, depending on height and pace, most adults will be able to hit that step count in around 60-100 minutes of walking, which can easily be spread out throughout the day.

“Steady-state walks are great for building a consistent routine and fat-burning, especially if you have 45-60 minutes to get outside or on the treadmill. If you’re short on time, picking up the pace can be more effective in less time, as it raises your heart rate quicker and helps you burn more calories. Just make sure you keep your heart rate zone in zone 2 and your workout duration stays within the LISS range.

“If you’re looking to build muscle through walking, adding inclines and wearing a lightly weighted backpack (rucking) or weighted vest can help to engage your glutes and legs, strengthening the lower body over time. While walking alone won’t build muscle mass in the same way as weight training, it can still offer a low-impact way to build muscle strength and definition if you add some weight or vary the terrain.

“For those incorporating walking into a regular routine, wearing lightweight, comfortable clothing like sweat-wicking leggings can make a noticeable difference, particularly on busier days when flexibility and ease of movement matter.”

“While I recommend we all aim to hit our 7,000 (or more) steps daily, there are plenty of other exercises you can substitute if walking isn’t for you.

Exercise substitutions for 7,000 steps:

Cycling: about 45 minutes
Swimming: about 40 minutes
Dancing: about 60-70 minutes
Skipping: about 30 minutes
Pilates: about 65 minutes
Weight lifting: about 40-60 minutes

Lannay concludes: “If you want to switch up your walking routine, I would recommend the 12-3-30 treadmill workout, which involves walking on a treadmill at a 12% incline at a pace of 3 mph for 30 minutes. The 12% incline acts as a virtual hill, raising our heart rate and helping us burn more calories, all the while strengthening our lower body muscles.”

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