In reality, it depends entirely on your current fitness and what you want to achieve. A good starting point is to wear a pedometer or fitness tracker for a week (or use the Health app on your iPhone) and see how many steps you average each day, then add an extra 1000 daily steps each week, according to the Mayo Clinic.
So, if you’re averaging 3,000 steps a day, don’t immediately push yourself to do 10,000 – aim for 4,000 instead.
“The problem with just aiming to do the steps is that it takes over 2 hours a day, and can burn up to around 400 kcal,” says Tom. “HIIT classes like mine burn that in 45 minutes, and you don’t even need to leave the house or brush your teeth!”
What about 20,000 steps a day?
Recently, there’s been a trend of hardcore walkers upping the ante and aiming for a staggering 20,000 steps a day. But… is it actually any good?
“It can be [good] for some people. If you’re already active and your body handles it well, great,” Farah says. “But 20,000 steps a day is a lot and for many people it’s not realistic or necessary. One thing I always say is: more isn’t always better as more needs to be sustainable. It’s about finding your sweet spot, not pushing yourself to extremes.”
Should we have a step target — even if it’s not exactly 10,000 or 20,000?
Yes, having a target step count can be a good thing — but it’s more about motivation than anything else. “It gives you something clear and achievable to aim for, especially on busy days,” says Farah. “I often advise my patients, especially those who struggle to stay active, is to use a step goal as a nudge, not a pressure point. It’s not about perfection but more progress. Whether it’s 6,000, 8,000 or 10,000, having that number in mind helps you make choices like walking to the shop instead of driving, or getting off the bus one stop earlier.”
Finding the perfect step count target for your
Ok, so what should your personal step count be?
“Start where you are and track your usual steps over a few days and aim to increase gradually, perhaps 500 to 1,000 more steps a day each week,” Farah says. “I advise my patients to focus on building habits as opposed to chasing numbers. If you’re getting outside most days, moving your body regularly and avoiding long periods of sitting, you’re doing something really positive for your physical and mental health.”
What are some ways we can turbo-charge our walks to boost our fitness levels?
There are some ways to boost your lunchtime stroll to up your fitness game. “If you want to get the most out of your walk, why not think about some weighted wrist and ankle bands?” Tom suggests.
Plus, the tougher the terrain the more the heart and lungs will have to work, too. So, try adding in some hills to your lunch break walk – if you live in a particularly flat area, try and locate some stairs!
To find out more about Tom’s Zoom HIIT classes, as well as pre-natal and post-partum workouts, visit tomhousefitness.com.