Walking is having a moment. From TikTok's trending hot girl walks to the surge of interest in low-impact workouts, walking has transformed from something we did to get from A to B into a genuine fitness trend. Studies keep rolling in about its benefits – from reduced risk of early death to improved mood and brain health – and more of us are tracking our steps than ever.
As a health and fitness writer, I’ve always known the power of a good walk. During the pandemic, I bought a walking mat and quickly became fond of habit-stacking, happily clocking up 15,000 steps a day while firing off emails from a makeshift standing desk. I loved it – not just the productivity boost but the way it made me feel. I felt calmer, sharper, and happier.
Fast-forward to now: I’m based in London, walking my dog daily, and regularly hitting 10,000 steps, but I couldn’t shake the question: what would happen if I doubled that number? Could walking 20,000 steps a day give me that same rush of endorphins I had during the pandemic? And crucially, would experts recommend it?
For my review, keep scrolling. Do read our explainer on the benefits of walking and guides to walking workouts and soft hiking, plus one MC UK staffer's review of walking every day for two weeks, while you're here. Want to turn your steps session into a workout? Don't miss our guides to indoor walking workouts, indoor walking challenges, indoor step workouts or indoor walking workouts for beginners, here, or or explainer on the many benefits of a walking desk, too.
Walking is all the rage RN – how I fared attempting 20,000 steps a day
What are the benefits of upping your step count?
“Walking is one of the most overlooked tools in the wellness world,” says Dr Aslam, GP at Central Health London. "Brisk walking outdoors is known to lift your mood, lower cortisol, improve sleep, and even reduce symptoms of mild depression or anxiety."
Physically, the benefits are impressive. According to Sam Quinn, Personal Training Lead at Nuffield Health, consistently walking 20,000 steps per day can:
- Improve cardiovascular endurance.
- Burn significant calories and support healthy weight management.
- Boost metabolic health by helping to regulate blood sugar and cholesterol.
- Strengthen bones and joints through regular, low-impact movement.
There’s also strong science to back this up. A 2023 meta-analysis published in the European Journal of Preventive Cardiology found that taking up to 20,000 steps a day was linked to a reduced risk of early death, particularly in adults under 60. Meanwhile, a 2022 study linked higher step counts with a lower risk of dementia, with the greatest benefits between 9,800 and 12,000 steps per day.
Who is walking best for?
The great thing about walking is that it's accessible for most people. Unlike running or HIIT, it’s kind to your joints and can be easily adapted to your fitness level.
"The beauty of walking is that it suits nearly all ages and abilities,” says Dr Aslam. "Even 10-minute walks after meals can make a difference to your blood sugar, mood, and energy levels."
That said, 20,000 steps per day is not realistic for everyone. "For busy professionals or parents, that’s a big time commitment," Quinn points out. "You’d need to carve out hours to hit it - and without proper recovery, you could risk shin splints, sore knees, or fatigue."
Why did I decide to aim for 20,000 steps a day?
The truth? It sounded both simple and extreme. Walking is easy – it requires no equipment or gym membership – but doubling my daily step count felt like a serious challenge.
A quick reality check: 20,000 steps is around ten miles or three to four hours of walking. That’s a huge chunk of time to carve out in an already busy day. Still, I was curious whether this would supercharge my energy, improve my mood, or even help my fitness levels.
Is walking 20,000 steps per day recommended?
Here’s where it gets interesting. For decades, we’ve all aimed for the" 10,000 steps a day" benchmark - but this was never a scientifically proven number. Recent studies show that benefits start at as few as 7,000 steps and plateau around 10,000–12,000 for most adults.
Dr Aslam tells me the NHS doesn’t give a step-specific target, but 150 minutes of moderate activity a week is roughly 7,000 to 8,000 steps a day. "20,000 steps isn’t necessary – but it’s not harmful if you enjoy it and your body feels good.”
Quinn agrees that 20,000 steps is ambitious - especially if you’re already doing other forms of exercise. "It’s time-consuming and can lead to fatigue or injury if you overdo it," he adds. "A more realistic target is to build up gradually to 10,000 or 12,000, with anything extra as a bonus."
"I tried walking 20,000 steps for a week - and the benefits are hard to ignore"
Getting to 20,000 steps without a walking mat was hard. Even swapping part of my commute for walking only gave me a few extra thousand steps. Most days, I found myself heading out at 8 pm just to walk - you know, for science - which started to feel a little… obsessive.
But there were wins. I slept incredibly well all week, getting a consistent eight hours and a near-perfect sleep score on my Oura ring every night. My productivity soared on days I started with a brisk 45-minute pre-work walk. Mentally, I felt less anxious and more focused. There’s something about moving your body outside, even just around your local park, that clears your head.
Would I keep it up every day? Probably not. But would I aim for one or two "20k step days" a week for the mental health boost alone? Absolutely.
Georgia during the first week of her walking challenge
My honest verdict after walking 20,000 steps a day
Would I recommend walking 20,000 steps per day? Not for everyone. It’s time-intensive, and unless you work on your feet all day, you’ll have to be very intentional about fitting in that many steps.
I loved the mood boost and my sleep quality, but the time commitment was intense. It became a chore rather than a joy. If you’re keen to try it, my advice is to start with your baseline (mine was around 9,000–10,000) and increase gradually by 1,000 steps each week.
For now, I’ll aim for 10,000 to 12,000 steps on weekdays and maybe go big at weekends if I fancy a long park walk or city stroll. As Dr Aslam puts it: "Health isn’t about chasing numbers – it’s about how you feel."
Georgia and her dog on one of their daily walks.
Shop the walking essentials I swear by here:
During my 20,000 steps-a-day experiment, the Oura Ring was my go-to wellness sidekick. More than just counting steps, it gave me real insight into how my body was recovering, especially my sleep. Night after night, my Oura sleep score stayed near perfect, proving that all those extra miles really paid off when it came to rest and recovery. My favourite part? This is a piece of tech that actually feels wearable, unlike clunky watches or fitness trackers.
When you’re clocking 20,000 steps a day, the right playlist (or true-crime podcast binge) is essential – and that’s where the SHOKZ OpenRun Pro 2 headphones shine. Using bone conduction tech, they sit just outside your ears, meaning you can enjoy rich, clear audio and stay aware of your surroundings – a must for city walking. Light as air and barely noticeable, they powered me through long evening strolls without that "headphone fatigue" you get from traditional buds. They’re the ultimate companion for anyone racking up serious miles.
If there's one thing for sure, walking is thirsty work. Walking 20,000 steps a day means staying hydrated is non-negotiable, and my Frank Green reusable bottle never left my side. It kept my water ice-cold, even after hours of city strolls, and made me feel good about skipping single-use plastics. With its sleek design and durable build, it’s as much a style accessory as it is a hydration hero.
Is walking 20,000 steps a day good for fat loss?
Walking 20,000 steps a day isn’t a magic ticket to fat loss – and it’s not something you need to do to feel healthy. Yes, walking more means you’re burning more energy, but that also means you’ll need to eat enough to properly fuel your body, especially if you’re upping your activity.
“Walking is one of the most overlooked tools in the wellness world,” says Dr Aslam. "It’s free, low-impact, and brilliant for both body and mind – from boosting mood and sleep to reducing stress."
Personal trainer Sam Quinn adds: "If 20,000 steps feels good and fits your routine, great – but most people will thrive with 7,000 to 12,000 steps a day, paired with rest, good nutrition, and strength training. It’s about balance, not chasing a number."
Is walking 20000 steps a day considered active?
Absolutely – walking 20,000 steps a day is well beyond the typical definition of an "active lifestyle." For most people, even 7,000 to 10,000 steps per day (alongside rest and strength training) is considered very active and offers significant health benefits.
