The Health Benefits of Walking: How many steps do you actually need?

The Heart Foundation encourages walking for at least 30 minutes a day equivalent to roughly 4,000 steps to support overall health and a strong, healthy heart. Photo: Pexels by Daniel Reche

Healthy Pinoy

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Find out how many steps you need to keep your body and heart in top shape.

Key Points

The Heart Foundation recommends walking for at least 30 minutes a day, which is roughly equivalent to 4,000 steps.
Walking helps keep the heart healthy and blood circulation smooth, controls weight and blood sugar, strengthens muscles and joints, and boosts overall energy levels.
To make exercise more sustainable, try walking with a friend or family member, or explore parks and beachfronts to keep it interesting. You can also track your steps using a habit app and combine walking with daily errands or conversations to make it a natural part of your routine.

According to Filipino-Australian Perbel Arsenal, who is based in Brisbane, after changing his lifestyle, all his check-ups and laboratory tests returned normal results.

Back in 2018, before he started walking and running, he had been diagnosed with fatty liver.

Do something your future self will thank you for. Don’t wait for a doctor to tell you to act, take care of yourself now, even if you feel fine. Always remember: I do this because this is my goal.
Perbel Arsenal, Healthcare worker and Wellness advocate

According to Sydney-based GP Dr. Belinda Lorenzo, walking outdoors whether in parks, along the beachfront, in gardens, or forested areas offers additional benefits beyond regular exercise.

Besides brisk walking in the morning or afternoon, older adults can also try water walking or hydrotherapy. This is especially beneficial for those with joint, knee, or hip issues, as the buoyancy of the water reduces strain while allowing more calories to be burned.
Dr Belinda Lorenzo, Sydney-based GP

Healthy Pinoy is SBS Filipino's weekly segment on health. The content provided is for informational purposes only and does not intend to substitute professional medical advice, diagnosis, or treatment. Consult your GP or doctor for support.