What Is The Best Way To Get 10,000 Steps A Day?

In the same way that 'eating your 5-a-day' has become enshrined in health and wellness lore, so too has 'getting your 10,000 steps in'—but, according to a new study, how you go about getting said steps in really makes a difference.

For most of us, especially those with a desk-based, full-time job, it's a real challenge to walk so many steps in one hit, so the easiest approach is to break it down into chunks. A little stroll to the bus in the morning, a couple of laps around the office mid-morning to stop you from going rigid while hunched over your computer, and then taking the dog to the park before dinner... the little-and-often method is certainly a popular one.

However (bad news incoming, soz!), fresh research published in the Annals of Internal Medicine, from scientists at the European University of Madrid, shows that in order to fully maximize the benefits of getting 10,000 steps a day, we should really be going on longer walks.

Researchers analyzed data from 33,560 adults using the UK Biobank, a vast resource of genetic and lifestyle information collected from tens of thousands of people across the country.

On average, participants studied clocked 5,165 steps a day (around half of the widely touted daily target). Activity tracker data, gathered over a week, then helped to group participants into four categories: those who never walked for more than five minutes at a time, those whose walks typically lasted between five and ten minutes, those who walked for ten to fifteen minutes, and those who regularly took walks lasting fifteen minutes or longer.

Fast forward nearly a decade, and the stats painted a clear picture. Over 735 deaths and 3,119 cases of cardiovascular disease were recorded during the study period, and of the group who barely walked, 4.36% had passed away. For those walking five to ten minutes, the number dropped to 1.83%. It fell further to 0.84% for the ten-to-fifteen-minute walkers and just 0.8% for those taking the longest strolls.

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The researchers also looked into the likelihood of developing cardiovascular disease. Their findings revealed a clear trend: 13.03% of those who barely walked – taking strolls of less than five minutes at a time—experienced cardiovascular issues, compared to just 4.39% of those who regularly walked for fifteen minutes or more.

Scientists reporting on the findings, who were not involved with the study firsthand, concluded that the data "provides additional evidence that even small increases in physical activity—preferably through longer walking episodes—are associated with health benefits."

It's a gentle reminder that even tiny changes to your daily routine can make a big difference over time and that if you can, going on a long stroll a few times a week can really move the dial.

Of course, going on a long walk to reap maximum health benefits is far easier said than done, given when we're all so time-crunched—but even if you aim to do that solely on the weekends and get your 10,000 steps in in chunks during the rest of the week, you're still going to reap some of those heart health benefits.

It takes the average person "approximately 1 hour and 45 minutes to 2 hours and 30 minutes to walk 10,000 steps," adds Eryn Barber, personal trainer at The Fitness Group, the UK's leading provider of personal training courses.

So, if you're now stressing that getting in a few steps here and a few steps there isn't good enough—you can forget that! Any movement is better than none. You can also try the below tips to build an easier 10k blast method:

• Break your 10,000 steps in half and aim for a longer walk first thing in the morning and a second one after work or on your lunch break, knowing you've already achieved half of your target will serve as good motivation.

• If you can afford it, why not invest in a walking pad? There are plenty of discrete options that fit neatly under a desk.

• Combine your steps with socialising. Could you swap brunch with a mate to a power stroll in the park with a coffee, or tack a stroll onto your plans before eating?

• Up your pace! Remember, if you crank up the speed, you'll be able to cover more ground, up your step count, and improve your cardiovascular fitness in one fell swoop.

This article originally appeared on Cosmopolitan.com/UK. Minor edits have been made by the Cosmo.ph editors.