Much has been said about the benefits of walking. From strengthening our muscles to improving stamina, it’s an effective low-impact way to keep fit and healthy – and one that helps us to reap the mental health benefits of being out in nature There’s a reason that TikTok is still gripped by the #HotGirlWalk three years on from its first going viral.

When it comes to walking goals, the majority of us still see 10,000 steps as the target. But what does hitting this goal actually do for our bodies on a biological level over a short span of time? Can you reap the same level of benefit from hitting 10,000 steps every day as you would maintaining a semi-regular running habit? Or might this number simply be an arbitrary target with no real impact on everyday life? We already know that the recommendation to do 10,000 steps a day is actually a marketing ploy that dates back to a Japanese pedometer brand in the 1960s, and that science suggests a more modest 7,500 steps to be a suitable health goal… but if you are interested in pushing yourself to walk more, then finding out the benefits can be a great motivator.

To find out more, we’ve been speaking to Dr Vikram Murthy, NHS GP and co-founder of the Harley Street Murthy Clinic. He’s been explaining all the ways in which clocking up 10,000 steps can effect our heart, lungs and mind over the course of three months. You might be surprised by the results.

Lungs

Good news to any ex-smokers out there: daily walking will dramatically increase your lung capacity. “Doing 10,000 steps a day will help inflate your lungs fully and increase lung capacity,” says Dr Murthy. He cites a study published in the Journal of Cardiopulmonary Rehabilitation and Prevention which concluded that “walking 10,000 steps will strengthen the respiratory muscles, improve ventilation and enhance overall lung function.”

How does this work? Initially, your lungs will expand more and more as you take in increased breaths from the light cardio workout that walking provides. “As the breaths get deeper, the lungs will further expand. These changes can happen quite rapidly over days and weeks; as the months go by, the lung’s conditioning improves and the VO2 max (which is a measure of how much oxygen your body uses while exercising) increases,” he explains.

“The greater the oxygen you inhale from your lungs expanding more, the greater the energy your body can use.” 

Muscles

Usually when we think about muscle-building, we think of pumping iron. But walking can have a surprising effect on our strength, too, says Dr Murthy: “The steps can help with muscle strengthening, particularly in the lower body and core muscles.

“This form of movement will help tighten, lift and tone your muscles. It’ll also help to push blood through all the vessels throughout the whole body, and to your muscles too, ensuring they are well perfused (have a good blood supply).” As such, walking is great for anyone with poor circulation.

And for the gym heads among us, walking is great as an active recovery workout, too. Dr Murthy says that walking 10,000 steps a day can help to reduce the severity of DOMS – although if you’ve been doing a mega session or are recovering from an endurance challenge or workout, you might not want to add yet more load onto tired legs.

Heart

It’s common knowledge that cardio, done regularly, can strengthen our heart and keep it healthy. Dr Murthy explains: “The heart is a muscle, and like any muscle, the more you use it and exercise it the stronger it gets.

“As the heart becomes stronger, it does not need to pump as hard to push the same amount of blood out. As a result, it can work more effectively. If your heart’s having to pump fewer times per minute, you’ll see a decrease in your heart rate – which can be a great measure of fitness. This can start immediately making a difference to your exercise tolerance, and help build up your endurance,” he explains. 

Balance

Flexibility and mobility – two things that are essential for both exercise and longevity – are boosted by the simple act of walking. Doing a decent amount every day can improve both, says Dr Murthy. Again, he claims that you should notice improvements within days or weeks.

Stamina

10,000 steps might seem like an awful lot of walking to begin with but stick to the goal and you’ll find it quickly becomes more doable. That’s your stamina improving. Find clocking up the stairs hard? Try to stick with it for seven days and you’ll notice a change by the second week.

Mental health

If, like the rest of us, you got properly invested in walking during the pandemic as a way to boost your mental wellbeing, you’ll already know how powerful a good leg stretch can be for reducing stress.

“Any physical activity triggers the release of endorphins, which helps to elevate and boost your mood as well as reducing stress and anxiety. According to a 2022 meta-analysis, walking 10,000 steps a day can significantly improve metal health by reducing symptoms of depression and anxiety,” shares Dr Murthy. “Research published in 2023 also showed an improvement in memory and cognitive function.

General health

The benefits don’t stop with the above. “A study in JAMA Neurology showed that it reduces the risk of developing cardiovascular disease, 13 types of cancer, stroke and heart failure,” says Dr Murthy. “The study also showed that it helps increase mental clarity and the creative flow of ideas.” 

Images: Getty