Walking is a fantastic and affordable way to increase your physical activity levels, but simply aiming for 10,000 steps a day may not be enough to maximize the benefits, according to a walking expert.

Joanna Hall, a sports scientist and the founder of WalkActive, emphasizes that in addition to the quantity of steps, paying attention to your cadence, which is the number of steps taken per minute, is crucial for reaping the full rewards of walking.

Research indicates that there is a minimum threshold of 100 steps per minute required to achieve physiological health benefits, with the range extending up to about 130 steps per minute. Walking at a pace of 125-128 steps per minute can be as beneficial to your body as a light jog, provided you maintain proper technique and cadence.

While the benefits of walking extend beyond just physical health, focusing on cadence can significantly enhance the workout effects of your walk. By applying proper technique and optimizing your step rate, you can transform a simple walk into a more impactful exercise session.

A review published in the British Journal of Sports Medicine highlights the importance of maintaining a cadence of 100 steps per minute or higher, as it signifies a reasonable level of moderate-intensity physical activity. This aligns with the recommendation from the Office of Disease Prevention and Health Promotion, which suggests that adults should engage in at least 150 minutes of moderate-intensity aerobic activity weekly for substantial health benefits.

While tracking cadence may seem daunting, especially during leisurely walks, it is a key factor in maximizing the advantages of walking as a form of exercise. By incorporating the recommended cadence into your walking routine, you can ensure that you are achieving the desired level of physical activity to support your overall well-being.