Overview

• Recent research finds that health benefits can start with about 8,000 steps per day, casting doubt on the universal 10,000-step target.
• The Japanese interval walking training (IWT) protocol alternates five cycles of three-minute brisk and slow walking for a 30-minute session, mimicking high-intensity interval training.
• Advocates of IWT report greater gains in aerobic fitness, leg strength, and blood pressure control in less time than traditional step-counting routines, though some claims rely on limited-quality evidence.
• Fitness coach Raj Ganpath and reports from the British Heart Foundation continue to recommend aiming for 10,000 steps, offering tips like gradual weekly increases and fitting short walking “pockets” into daily schedules.
• Both outlets advise consulting healthcare providers before embarking on higher-intensity walking and adapting step goals to individual fitness levels and schedules.