After starting with a few posts on the basics of exercise, the last few have looked at nutrition. So this week we’re going back to exercise. Specifically one of the best exercises you can do for your body – walking. Many people when they’re thinking about starting to move more or lose weight get caught up in thinking that the only movement that counts is something like running or fitness classes, and they talk themselves out of even starting. The truth is that for many of us, simply increasing the number of steps we take everyday is a fantastic place to start a fitness journey.

In this post, I’m going to break down why increasing movement—especially through walking—is essential for a sedentary lifestyle, how it impacts your health and weight loss goals, and why walking is the perfect first step for just about anyone. We’ll also dive into how sedentary behaviour affects your body, and why we’re more sedentary now than ever before.

The Sedentary Lifestyle Epidemic

Let’s face it—modern life has made it incredibly easy to sit still. We work at desks, drive instead of walk, and unwind in front of screens. Technology has brought many benefits, but it’s also quietly robbed us of natural daily movement.

We didn’t always have to make a conscious effort to move. Our ancestors walked miles daily just to survive. Even a few decades ago, people walked to work, ran errands on foot, and did more manual labour.

Now, everything from food delivery to online shopping allows us to live life from the couch. Add in desk jobs, streaming services, and smartphones, and it’s no wonder our average daily steps have plummeted.

Research shows that the average adult spends over 9 hours a day sitting. That’s more than we sleep!

Being sedentary for extended periods leads to a number of health problems, including:

• Poor circulation
• Decreased metabolism
• Weight gain
• Muscle atrophy
• Poor posture
• Reduced insulin sensitivity (a precursor to type 2 diabetes)
• Increased risk of heart disease, stroke, and certain cancers

Even more concerning? Studies suggest that regular exercise doesn’t entirely offset the risks of sitting too much. That means you can hit the gym a few times a week and still be considered sedentary if you spend most of your day inactive. The solution lies in moving more throughout your entire day, not just in short, intense bursts.

Why Movement Matters—And How Walking Fits In

Our bodies are made to move. Movement helps:

• Improve blood circulation, delivering oxygen and nutrients more efficiently
• Regulate hormones, especially those related to appetite and fat storage
• Build and maintain muscle mass, which is crucial for metabolism
• Enhance mood by releasing feel-good chemicals like endorphins
• Support joint health and flexibility
• Aid digestion and reduce bloating
• Promote better sleep

When we’re more active, our body becomes more efficient at burning calories, using insulin, and keeping everything from our heart to our brain functioning optimally. And walking is one of the easiest, most effective ways to get these benefits.

Why Walking Works So Well

You don’t have to run marathons or do high-intensity workouts to start seeing results. Walking is one of the most underrated forms of exercise, especially for beginners or those returning after a long break.

Here’s why walking is a great way to introduce more movement into your day:

1. Low Impact, Low Risk
   Walking is gentle on your joints and suitable for all fitness levels. It’s an ideal starting point if you’re overweight, older, or dealing with past injuries.
2. Accessible and Free
   No special equipment or gym membership required. You can do it in your neighbourhood, at a park, or even around your house.
3. Highly Adaptable
   You can adjust the pace, distance, and duration to match your fitness level. Whether it’s a 10-minute stroll or a 60-minute power walk, it all counts.
4. Easily Built Into Your Day
   Walking can be incorporated into daily life: take the stairs, walk during phone calls, park farther away, or take a 10-minute walk after meals.
5. Boosts Mental Health
   Numerous studies show that walking reduces symptoms of anxiety and depression. A walk in nature can be particularly powerful for clearing your head and relieving stress.

How Walking Supports Weight Loss

Let’s talk about weight loss—one of the most common reasons people want to move more. As we know, weight loss happens when you burn more calories than you consume. Now hopefully by now you know I’m not an advocate of losing weight by just slashing your calorie intake. It’s so much better for you to consider calorie intake alongside an increase in movement. Moving more increases your calorie expenditure, and even modest changes can make a significant difference over time.

Here’s how walking contributes to your calorie burn:

• Increases NEAT (Non-Exercise Activity Thermogenesis)
  NEAT refers to all the calories you burn during daily activities that aren’t structured workouts—like walking to the store, doing laundry, or pacing while on a call. Walking is one of the biggest contributors to NEAT, and boosting it can help you burn hundreds more calories per day.
• Boosts Metabolism
  Regular movement keeps your metabolism active throughout the day. Walking doesn’t just burn calories while you’re doing it—it also helps prevent metabolic slowdown that happens when you’re sedentary.
• Supports Appetite Regulation
  Movement, including walking, can help regulate your hunger hormones, making it easier to eat mindfully and avoid overeating.

How to Start a Walking Habit (and Stick With It)

If you’re new to moving regularly, the key is to start small and stay consistent. Here’s how to make walking a sustainable habit:

1. Start with Just 10 Minutes a Day
   Set a goal you can achieve. A 10-minute daily walk is better than no movement at all. Gradually increase time and intensity as your fitness improves.
2. Set a Step Goal
   Using a step counter or fitness tracker can help you stay motivated. If you’re currently sedentary, aim for 4,000–6,000 steps per day to start, then work up to the commonly recommended 8,000–10,000 steps. And before you say 10000 steps is not scientific, its just a random number, that’s true. But it’s also a lot of movement 😊
3. Attach It to a Routine
   Walk after meals, during lunch breaks, or before your morning coffee. Making it part of your daily schedule helps it stick.
4. Make It Enjoyable
   Listen to a podcast, walk with a friend, or explore new areas. The more enjoyable the walk, the more likely you are to keep going.
5. Track Your Progress
   Keep a journal or use an app to log your walks. Seeing progress is incredibly motivating!
6. Celebrate Small Wins
   Every step counts. Celebrate consistency over perfection. Walked 5 days this week? That’s a win. Added 1,000 more steps than last week? Another win.

Final Thoughts: One Step at a Time

If you’re feeling stuck in a sedentary lifestyle and unsure how to begin your fitness journey, remember this: walking is a powerful, simple, and sustainable way to reclaim your health. You don’t need to overhaul your life overnight. You just need to take the first step—and then keep stepping.

As a personal trainer, I’ve used walking as a tool to get people moving, and watched them move easily into other forms of exercise they love once they’ve made that first step (no pun intended). I’ve seen the incredible transformations that start with a daily walk. Weight loss, more energy, better sleep, improved mood, and a sense of confidence you didn’t know you had—it all starts with movement.

So if you’re wondering how to get started, lace up your shoes, open your door, and just walk. Your body—and mind—will thank you for it.