Imagine you’re constructing a house. What’s the first step: buy a stylish lampshade or lay down the foundation? It might sound trivial, but this taps into how many people approach exercise.
People often chase after complicated exercise plans, pricey supplements, and trendy “lifestyle hacks” (like that decorative lampshade) while ignoring the essentials: consuming wholesome foods, improving their sleep, and increasing their daily movement. Sure, those trendy extras can be nice, but the basics are really the core of a healthy lifestyle.
As someone involved in fitness coaching and journalism, I honestly think most folks in the UK could dramatically change their appearance, energy, and overall well-being just by being more active in their daily lives. For many, walking is the most straightforward and easiest way to achieve this. Many other coaches, researchers, and experts echo this sentiment. Here are some helpful tips to enhance your walking routine for better health in 2026.
Set a goal
In short: Work towards gradually increasing your daily step count above your current levels, ultimately aiming for at least 8,000 steps a day.
The human body adjusts to the activities it frequently engages in – think about how people who lift weights develop larger muscles. Increasing your activity levels, no matter the form, usually brings about positive changes.
If you’re curious about how many steps someone less active should aim for, the answer is simply: more than what they currently do.
Check your daily step count using a health app on your phone, then set a goal to increase it by 10-20% within the next month. Once that feels manageable, keep building upon your new average.
Most people would benefit from working towards at least 8,000 steps a day, a target suggested by walking expert and exercise science professor Dr Elroy Aguiar. Various studies, including one from the University of Granada, have consistently linked this number to increased longevity and a lower risk of chronic illnesses like heart disease.
Read more: I used ChatGPT to plan my workout – then asked personal trainers to review it
Actively aim to sit less
In short: Replace some of your sitting time with standing activities, like taking calls while walking. Break up long periods of inactivity with light movement, whether it’s standing, stretching, or just grabbing a drink.
The NHS reports that many people sit for over nine hours a day. A recent study from Brunel University found significant links between prolonged sitting and chronic disease markers in those over 60, including high blood sugar and cholesterol—even in those who exercise regularly.
Even though that review mostly focused on older adults, Dr. Daniel Bailey, part of the research team, believes this should be an important consideration for all age groups.
While the exact reasons behind these harmful effects aren’t entirely clear, Dr. Bailey points out that “metabolic switches that help regulate blood sugar and cholesterol levels” are involved. Movement activates these switches, while inactivity turns them off.
He suggests two simple solutions: first, replace some sitting time with standing activities. You could try using a standing desk or walk while on calls. Second, take breaks from sitting every 30 to 60 minutes for light movement, whether that’s stretching at your desk or going for a short stroll.
Read more: Scientist recommends doing this if you struggle to walk 10,000 steps a day
Extend your walking time
In short: Incorporate walks of 15 minutes or longer into your daily routine.
What weighs more, a kilogram of feathers or a kilogram of steel? It’s the same, right? Okay, so what’s more beneficial: five three-minute walks or one 15-minute walk? They seem equal, but they’re not quite.
New research from the University of Sydney explored adults taking fewer than 8,000 steps a day. “Those who managed longer walks, say 10 to 15 minutes or more, had noticeably lower risks of cardiovascular issues and early death compared to those who spread their steps throughout the day in shorter bursts,” noted lead researcher Professor Emmanuel Stamatakis.
The eight-year study didn’t delve into exactly why this happens, but it’s suggested that these longer walks activate physiological systems not engaged during quick strolls.
“To improve heart rate variability and insulin sensitivity, sustained muscle contraction is often necessary,” Professor Stamatakis explained.
Given that, trying to fit in a couple of 10-15 minute walks each day could bring added health benefits.
Move after meals
In short: Take a brisk walk right after meals to enhance blood pressure, regulate blood sugar levels, and help with weight management.
A study from the International Journal of General Medicine found that a brisk 30-minute walk right after lunch or dinner was better for weight loss than doing the same walk an hour later. Further research from 2025 found that just 10 minutes of post-meal walking can effectively help manage blood pressure levels.
Dr. Aguiar suggests that these findings may be connected to how exercise immediately benefits blood pressure and blood sugar levels. Movement helps transport glucose into muscle cells, reducing blood sugar and easing the burden on the pancreas.
“This effect, sustained over years, can prevent metabolic syndrome and diabetes,” he points out. “Issues accumulate gradually, but you can reverse them by being active.”
Head for the hills
In short: Engage in short bursts of higher-intensity activities, like climbing stairs or briskly walking up hills, to lower your risk of health conditions and boost longevity.
Another study from the University of Sydney highlighted the value of VILPA – vigorous intermittent lifestyle physical activity. This basically means quick everyday tasks that leave you breathless.
This could be achieved by brisk walking uphill, climbing stairs rapidly, or even engaging in vigorous gardening.
Read more: I’m a personal trainer – this is what I’d tell a client who wants to lose belly fat
Up your pace
In short: Switch some of your daily walking to a brisker pace for enhanced health benefits.
Research consistently shows that most of the advantages of walking are seen at moderate to higher intensities, according to Dr. Aguiar.
Their studies concluded that a cadence of 100 steps per minute correlates with “moderate-intensity activity” for most. This is about the pace many people hit during a brisk walk.
For those with lower fitness levels, this can improve their cardiovascular health. As Dr. Aguiar says, “The evidence is really clear – better aerobic fitness equals a lower risk of chronic diseases.”
Read more: Just dry enough: how to tweak your drinking to reduce its harmful effects
Don’t think you have the time?
If you’re struggling to fit walking into your routine, consider this eight-week plan from David J Sautter, an NASM-certified personal trainer at WalkFit to get started.
Weeks 1-2: Establish your rhythm
Begin with three short walks each week, lasting 10 to 15 minutes at a comfortable pace. Focus on creating a habit rather than speed or distance. It’s also a great time to work on your posture: keep your shoulders back and core engaged.
Weeks 3-4: Introduce gentle intervals
Once walking feels comfortable, add brief intervals of speed. Alternate between one minute of brisk walking and two minutes at your usual pace during one or two walks each week. This technique gradually challenges your heart without causing strain. Keep your other walks easy and listen to how you’re feeling.
Weeks 5-6: Extend and energise
By now, you should be getting the hang of regular movement, so try extending your walks to about 25 minutes while incorporating moderate or brisk pace segments. Look for gentle hills or varied terrain to build strength.
Weeks 7-8: Peak and personalise
In this last phase, combine longer moderate walks with interval sessions. Aim for a few 30-minute walks weekly, along with one or two 25-minute interval walks. Start each session with a gentle five-minute warm-up and finish with a cool-down, including light stretches.
The limitations
Dr. Aguiar considers walking “the best” form of movement due to its accessibility and health benefits. However, to develop a strong, resilient body, incorporating at least one or two strength training sessions each week is crucial for bone and muscle health.
More experienced exercisers might need higher intensity activities, like running or cycling, to see progress in cardiovascular fitness; if walking feels too easy, your body might not push to improve heart and lung efficiency.
And for those facing mobility challenges, movements like seated yoga, upper body workouts, swimming, and modified techniques can still deliver health benefits when practiced regularly.
Read more: The common foods that can reduce inflammation and improve heart health, according to experts
