Walking is a type of exercise that’s available to most people. You don’t need any special equipment other than some comfy and supportive shoes, and you don’t need specific clothes. There’s also no need to join a gym or club to get started so it’s affordable, even to those on a tight budget.

Adding walking into your daily activities can help reduce your risk of many common health problems such as:

• Heart disease
• Obesity
• Diabetes
• High blood pressure
• Depression
• Symptoms of perimenopause or menopause

Even though I run frequently, I still have a daily step goal for myself as I find that it:

1. Gives me a great reason to get out of the house, especially on the days that I work from home.
2. Ensures that I get sunlight – important for circadian rhythms and vitamin D, as well as mental health.
3. Results in me engaging in physical activity every day.
4. Provides me with one goal every day that I can achieve, regardless of whatever else is on my plate.

Some days are more active for me than others as I often work from home. Because of this variability, I keep my step goal to something that’s achievable on the more sedentary days (currently 5,000) and increase it on the more active days (10,000). These numbers function as my ‘daily minimum.’

With New Year’s resolutions in full swing, setting a step goal can be a fantastic way to add more movement to your day. It’s a small yet impactful change that doesn’t require big investments of time or money. If you’re just starting out, consider setting a modest step goal and increasing it gradually as you become more active. To keep things interesting, you might plan to explore different spots in your neighbourhood on foot. This not only helps you hit your step goal but also makes the activity enjoyable and engaging. We recently started to add a Saturday morning hike into our routines so that we always get some movement in at the start of the weekend – I can recommend it as a tip to help make to make Saturdays feel productive from the outset.

Another great way to level up your walking routine is by wearing a weighted vest. A vest weighing up to 10% of your body weight can make your walks more challenging and effective. This is especially beneficial for women, as it encourages the maintenance or development of bone density—a critical factor in overall health as we age. Just be sure to start with a lighter weight and gradually build up as you adjust to the added resistance.

If you’re just starting out, don’t worry about setting a huge goal for yourself. If you have a step tracker, take a look at your average steps per day and consider starting by adding 500 steps per day to it. You could try doing this for a week or two and then add another 500 steps to your goal. It’s amazing how quickly it adds up and you feel the benefits.

Don’t forget that while you can spend money and buy a watch to track your steps, such as a Garmin or Fitbit, you really don’t need to as you can use your phone – just remember to keep it in your pocket while you walk!

Do you have a step goal? What advice do you have to share with people who are just starting out on their fitness journey and want to stay committed?