Why Walking Is Still One of the Best Things You Can Do for Your Health

For years, we’ve been told to aim for 10,000 steps a day. It’s become one of the most recognisable health targets in the world, appearing on fitness trackers, smartwatches and health apps everywhere. But what if we’ve been focusing on the wrong number?

Growing research suggests that while walking remains one of the best forms of exercise available, it’s not necessarily about reaching a magic step count. Instead, it’s about finding simple ways to move more throughout the day.

The best part? Walking is free, requires no special equipment and can be adapted to almost every lifestyle. For those working in health and social care, where long shifts and busy schedules often make structured exercise difficult, walking may be one of the easiest ways to support both physical and mental wellbeing.

Why walking matters

Walking is often overlooked because it feels so ordinary. Yet it has been linked to a wide range of health benefits, including improved heart health, better mood, stronger muscles and bones, healthier weight management and improved sleep.

Regular walking can also help lower stress levels by encouraging the release of endorphins – the body’s natural feel-good chemicals – while providing an opportunity to step away from the pressures of the day. Unlike many forms of exercise, walking is gentle on the joints and suitable for people of almost all ages and fitness levels.

Forget perfection

The famous 10,000-step target has become a daily goal for millions of people. Interestingly, researchers believe the figure originally became popular through a Japanese marketing campaign in the 1960s rather than because of a specific scientific recommendation. More recent studies suggest that health benefits begin well before 10,000 steps, with regular movement throughout the day being more important than chasing a particular number.

If you reach 10,000 steps, that’s fantastic. If you don’t, every extra walk still counts.

Walking after meals

One of the easiest habits to build is taking a short walk after eating. Even a gentle 10 to 15-minute walk after lunch or dinner may help support digestion and improve blood sugar control. It doesn’t need to be fast.

A stroll around the block, through the hospital grounds or around the office can be enough to get your body moving.

Walking meetings

Not every meeting needs four walls and a conference table. Many organisations are encouraging walking meetings for one-to-one conversations or informal catch-ups. Walking side by side can encourage creativity, reduce stress and break up long periods of sitting.

While it’s not practical for every discussion, it’s a simple way to introduce more movement into the working day.

A walk to clear your mind

We’ve all experienced moments when we’re stuck on a problem. Sometimes the best solution isn’t to keep staring at the screen. A short walk gives your brain the opportunity to reset.

Many people find they return with greater focus, fresh ideas and a clearer perspective than they had just a few minutes earlier.

Walking during shift work

Healthcare professionals often spend hours on their feet, but that doesn’t always mean they’re moving in ways that benefit their wellbeing. Purposeful walking during a break can feel very different from rushing between patients or departments.

If you have the opportunity, stepping outside for five or ten minutes can provide fresh air, natural daylight and a valuable mental reset before returning to work. Even walking to a different part of the building instead of remaining in the same environment can help break up a demanding shift.

Five easy ways to walk more every day

Making walking part of your routine doesn’t require major lifestyle changes. Here are a few simple ideas:

Park a little further away
Choosing a parking space a few minutes from your destination adds extra movement without requiring additional time.

Take the stairs when you can
Climbing just a few flights each day quickly adds up.

Walk while making phone calls
If you don’t need to be at your desk, take your conversation with you.

Get off public transport one stop earlier
A short walk at the beginning or end of your journey is an easy way to increase daily activity.

Invite a colleague for a walking catch-up
It’s a great opportunity to move, chat and enjoy a break from your usual surroundings.

The Daily Round takeaway

Walking isn’t about setting records. It isn’t about buying expensive equipment. And it isn’t about achieving perfection every single day.

It’s about choosing movement whenever you can. A walk after lunch. A stroll before work. Five minutes outside during a busy shift. A conversation while walking instead of sitting. Those small moments all add up.

So, if you’ve been putting off exercise because you think you need an hour in the gym, remember this: Sometimes the simplest habit is also one of the most powerful. Just put one foot in front of the other.

Life doesn’t stop when your shift ends.

The Daily Round Lifestyle section is here to help you make the most of your time away from work, with practical ideas, trusted recommendations and inspiration for everyday life.

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