As in-home and virtual personal trainers, we often remind our clients that fitness doesn’t only happen in the gym. One of the simplest and most effective ways to improve your overall health is by walking more. Daily steps may seem small on their own, but over time they add up to big results. Read on to learn how prioritizing daily steps can transform your health, energy, and mindset.

WALKING: THE BASICS

Walking is a natural movement that humans are built for. It strengthens the heart, improves circulation, supports healthy weight management, and helps regulate blood sugar. Aside from physical benefits, walking also boosts mood, reduces stress, and sharpens focus — something many people notice when they step away from their desks for a quick walk.

Unlike structured workouts, walking doesn’t require equipment or intense effort, which makes it an accessible and sustainable form of exercise for almost everyone. For those who struggle to maintain consistency in fitness, daily steps are an easy entry point. By aiming for steady, consistent movement throughout the day, you build a stronger foundation for more challenging workouts later on.

HOW MANY STEPS DO YOU REALLY NEED?

The number often thrown around is 10,000, and while that’s a solid goal, it isn’t the only benchmark that matters. “Although 10,000 steps per day can still be a viable target for those who are more active, 7000 steps per day is associated with clinically meaningful improvements in health outcomes and might be a more realistic and achievable target” (The Lancet, 2025), toting an impressive “47% lower risk of death from all causes” (CNN, 2025).

The key is consistency. If you’re new to tracking steps, start with your current average and gradually increase by 1,000 to 2,000 steps at a time until you find a sustainable routine. For those working with one of our in-home personal trainers in Toronto, Collingwood, London, Hamilton, or Ottawa (or a virtual personal trainer), step goals can be tailored to your lifestyle, fitness level, and overall training program. The right number for you might be different from someone else.

OUR TIPS

Increasing your daily steps doesn’t have to mean setting aside hours for long walks. It’s often about weaving small, manageable habits into your day. Even “short bursts of vigorous exercise, like taking the stairs, can add up and support heart health” (Very Well Health, 2025). 

Try parking a little farther from your destination, scheduling a walking meeting instead of sitting in a boardroom, or planning a short walk after your meals. These rituals of movement all make a difference. Walking while listening to podcasts or making phone calls can also make movement feel more effortless. If you’re working with one of our in-home or virtual personal trainers, we can even send reminders or accountability check-ins to keep you consistent with your walking habits.

BUILDING THE HABIT

Consistency in movement pays off in ways that compound over the years, reducing injury risk and maintaining independence as you age. Whether you’re a busy professional, a parent, or someone looking to improve their fitness later in life, daily steps will make a difference. If you’re struggling to increase your steps on your own, consider scheduling walks with a friend, family member, or personal trainer.

As fitness professionals, we’ll always highlight the importance of structured exercise and regular resistance training, but how much you move outside of the gym is equally important. If you’re struggling to combat the dangers of a sedentary lifestyle, don’t hesitate to reach out to the Nielsen Fitness team! We’re here to help in any way that we can.