Latest news with #InternationalJournalofEnvironmentalResearchandPublicHealth
The Star
a day ago
- General
- The Star
‘Children in high-rises need space for recreation'
Richard says authorities here should emulate South Korea by encouraging developers to ensure their projects are children-friendly. ENSURING adequate play space could help curb the alarming increase in the number of children falling from balconies and windows at strata residences. This may include building and upgrading playgrounds, as well as organising community programmes for children to release pent-up energy. A 2021 article in the International Journal of Environmental Research and Public Health highlighted that children living in high-density urban housing with limited access to outdoor areas are more likely to engage in unsafe play behaviours. To promote safe physical activities among children, it suggested having playgrounds within walking distance of residences. Richard Kishore Joseph, the international travel and learning coordinator for Malaysia-based Dignity for Children Foundation, said many children living in high-rises, especially those at public housing flats, often lacked space and activities to fill their free time. Richard says authorities here should emulate South Korea by encouraging developers to ensure their projects are children-friendly. 'When children don't have access to play spaces, they will treat balconies, corridors and stairwells as their playground. 'So why are we shocked when tragedy strikes,' he said, when asked to comment on recent cases of children falling to their deaths from strata residences. Richard added that Malaysian authorities could emulate South Korea by encouraging developers to ensure their projects are children-friendly. 'In Seoul, for instance, there's a push towards child-friendly cities where urban planning includes play zones within walking distance of every housing area. 'Local councils can provide further support by sending mobile toy libraries to selected neighbourhoods,' he added. More children are growing up at high-rises and low-cost flats as land becomes scarcer, especially in urban areas. — Filepic Echoing similar sentiments, mother of two V. Naidu, 46, said children needed outdoor exposure every now and then. 'Those living in high-rises may feel cooped up and balconies are the only place they get to enjoy fresh air,' she said. Mother of three Siti Sabariah Hamid, 41, said raising her children in her two-bedroom flats meant there was limited space. 'I have to let them play in the corridors. 'The government should consider requiring developers to provide a certain minimum floor space when building their projects,' she said. — By FARID WAHAB
NDTV
7 days ago
- Health
- NDTV
Why Clean Label Products Are Taking Over And Consumers Are Saying No To Artificial Ingredients
There is a clear shift happening in how people choose their food these days. More and more consumers are leaning towards clean-label food products made with natural ingredients and fewer artificial additives. This growing demand for clean label and healthier food options is changing the food industry worldwide. What is driving this movement? Simple. People want to be healthier, they want transparency in food labelling, and they are increasingly suspicious of artificial chemicals. Brands can no longer get away with confusing ingredient lists full of unpronounceable words. Consumers prefer foods with straightforward, natural ingredients. This is not just a fad - it is a serious change in what people care about, and it is shaking up the entire food market. Natural Ingredients Are the New Cool Several factors explain why people are moving away from artificial food additives, with health concerns leading the pack. Research shows certain artificial sweeteners might harm the gut microbiome (International Journal of Environmental Research and Public Health). Preservatives like nitrates and nitrites, often used in processed meats, have been linked to a higher risk of colorectal cancer. With this info just a click away, it is no surprise people are hungry for natural alternatives. Health and Trust Drive Food Choices Consumers are not just looking for healthier food; they want to trust what they eat. A 2025 report showed that 74 per cent of consumers consider ingredient transparency important when buying food. Complex ingredient lists with many artificial substances break that trust. Clean label products offer shorter, simpler lists that focus on natural ingredients without preservatives. Key points here: Consumers want to know where their food comes from and how it is made. Transparency is as important as the absence of artificial additives. Brands are forced to reformulate products and communicate clearly about sourcing. Clean Labels Are Changing the Food Market The financial impact of this shift is huge. The clean label ingredient market is expected to reach USD 69.3 billion by 2029, driven by demand for natural ingredients, organic additives, and preservative-free options. The natural food preservatives market alone was valued at $0.5 billion in 2023 and is forecast to grow at a CAGR of 6.9 per cent, reaching $1.1 billion by 2033. The global wellness foods and beverages market contributes a large chunk to the $1.8 trillion wellness market (McKinsey & Company, 2024). This forces food makers to innovate and replace synthetic ingredients with natural ones. Clean Label Appeal Cuts Across Generations Clean label products are not just a Gen Z or Millennial thing. Sure, about 66 per cent of these younger consumers are willing to pay more for them, but older generations are jumping on the bandwagon too. The 'Health-Conscious Consumer' segment pays attention to nutrition, fitness, stress, and even environmental impact. Research suggests: 90 per cent of consumers want to eat healthily at least some of the time. 63 per cent eat healthily most or all of the time. India's natural and organic food market is expected to hit $8.9 billion by 2032, signalling rising health awareness. Healthy and Sustainable Snacking Is the Future Healthy snacks like veggie chips, dried fruits, and granola bars are taking over the shelves. Instead of chips and cookies, people are reaching for better options. This shift is expected to push the healthy snack market to a value of $152 billion by 2029. Date-sweetened products are also trending, with many new launches in the last year. Other key growth areas include plant-based foods, projected to reach $77.8 billion by 2025, and functional foods focused on brain health with antioxidants and omega-3s. Products aimed at cognitive protection have grown notably. What It All Means for the Food Industry In short, consumers today are informed, active, and confident in their food choices. They reject synthetic chemicals due to health concerns and want brands to be open and honest. They prefer ingredients that are simple, natural, and easy to recognise. This is not a passing trend but a major shift in consumer behaviour that will have a long-term impact on the food industry. Manufacturers must respond with cleaner, transparent products and new ideas. The modern food revolution is finally here, and it is all about health and natural foods. About the author: Aashutosh Agarwal is the CCO of Zuari International.
The National
17-04-2025
- Health
- The National
Want to have a healthier Easter? First, scrap the chocolate eggs
Religious and cultural holidays often go hand-in-hand with the buying, baking and communal enjoyment of certain dishes and foods. Like many events celebrated in the UAE, Easter is no exception. The Christian celebration, which starts with Maundy Thursday and culminates with Easter Sunday on April 20, has long had close links to foods and treats central to the weekend's observations and enjoyment. Top of the list of these special culinary treats are the chocolate eggs traditionally given to children (and adults) on Easter Sunday, either gifted by friends and family or ostensibly left by the Easter bunny. But it's not only eggs that get eaten, there's also chocolate bunnies, iced biscuits, simnel cake, hot cross buns, chocolate nests and much more. With an abundance of delicious and sugary foods on offer, overindulgence can be a real concern. 'Nutritional science encourages us to look beyond black-and-white labels and consider food within the context of overall dietary patterns, portion sizes and nutrient composition,' says Vibha Bajpaiee, clinical dietitian at Aster Clinic in Bur Dubai. 'It's important to recognise that not all chocolate is created equal. There's a significant nutritional difference between minimally processed dark chocolate and mass-produced milk chocolate confections that are high in added sugars and fats.' Of the three most popular types of chocolate – milk, white and dark – the majority of Easter eggs are made from milk chocolate. All milk chocolate contains cocoa, milk and sugar, with the proportion of the ingredients varying across different brands. While cocoa itself has myriad health benefits when eaten in moderation, the sugar content in Easter treats is the information to seek when it comes to nutritional information. 'Cocoa, the key ingredient in chocolate, contains biologically active phenolic compounds,' says Bajpaiee. 'Dark chocolate contains the highest concentration of cocoa, so dark chocolate's antioxidant potential may have a range of health benefits. Milk chocolate, in contrast, contains lower cocoa content and higher levels of added sugar, milk fats and often more saturated fat, making it more energy-dense with fewer nutritional benefits. So, we can say, some chocolates are 'better' than others from a nutritional standpoint.' According to a 2019 study in the International Journal of Environmental Research and Public Health, cocoa has been associated with health benefits that may include improving blood flow, lowering blood pressure and 'bad cholesterol', reducing inflammation and reducing insulin resistance. 'Sugar starts affecting teeth within 20 seconds of consuming it,' says Dr Carla Cyrino, general and cosmetic dentist at Cornerstone Clinic. 'Sugars feed the harmful bacteria in the oral microbiome, and these bacteria produce acids that erode our tooth enamel. As acid wears down the surface of the teeth, cavities begin to form.' She adds: 'That's why it's better to choose dark chocolate – it not only contains less sugar, but it's also rich in antioxidants.' Health guidelines in the UK suggest the recommended daily intake for men as 2,500 calories, 2,000 for women and between 1,600 to 2,000 for children, depending on gender and age. In the UAE, the Ministry of Health and Prevention website features a useful tool to help calculate daily calorie requirements based on age, gender, weight and activity level. When choosing Easter eggs, experts agree that treats with a high cocoa content and lower sugar are the healthier choices. 'Avoid sugary gummies, toffees, marshmallows and candies,' says Dr Cyrino. 'Gummy sweets are particularly harmful because they're not only high in sugar, but also sticky, which makes them cling to tooth surfaces longer. Sticky foods in general require special attention because they adhere more easily to the teeth.' Adds Bajpaiee: 'Chocolates with added nutrient-rich ingredients like nuts or seeds can be a better option than those filled with caramel or fondant creams.' If concerned that you or your children are eating too much sugar, moving the focus from food to shared events and activities is a great way to partake in the fun without fear of a sugar spike or crash. Easter baskets can be made together as a fun arts and craft activity, then filled with small toys and gifts rather than sweets. For those who love to bake, seek out savoury Easter-themed dishes from around the world to cook together. Easter activities such as making an Easter wreath for the home, egg painting or planting flowers, fruits or vegetables associated with spring are another ideal way to shift the focus from food. 'Children's long-term health is influenced far more by their everyday eating habits than what they consume on a holiday like Easter," says Bajpaiee. "Allowing children to enjoy seasonal foods in a relaxed, guilt-free way may be protective in the long run. It helps foster a positive relationship with food, reduces the risk of binge-restrict cycles, and teaches children that enjoyment and nourishment can coexist. 'We should focus on creating a healthy, flexible food environment that leaves space for joy, tradition and treats.'
The Independent
08-04-2025
- Health
- The Independent
I've walked 10,000 steps a day for three years – these five surprising benefits are why I started
Movement is good for you, and walking is one of the most accessible forms of movement there is. You don't need a gym membership, shiny new running shoes or any other expensive equipment to do it – just leave the house and put one foot in front of the other. The return on investment for doing so is vast. Sure, there are surface-level impacts such as increased calorie burn to aid weight management. But you're also likely to experience a boost in your mood and improved heart health, among other perks. As a fitness writer and an active person, it's this second group of benefits that persuaded me to start walking 10,000 steps a day – a habit I enjoyed so much I've stuck with it for the last three years. But why 10,000? This common fitness goal is arbitrary, scientifically, and stems from the marketing campaign for a 1960s Japanese pedometer called the manpo-kei (which roughly translates as '10,000-step metre'). Its main selling point is that it's a nice round number, with a 2023 University of Granada study claiming 8,000 is 'the optimal number of steps at which most people obtain the greatest benefits'. In spite of this, I've found the five-figure step target works for me. Here's why. Five reasons why I walk 10,000 steps per day It improves my mood Why does anyone form a habit? Usually because it serves a purpose, or because you enjoy it. For me, walking ticks both boxes, which is the main reason why I try to do rather a lot of it. When I'm working from home, a quick lunchtime loop of the park never fails to send my mood skyward, while a post-work walk with my dog remains my favourite way to unwind. As someone who grew up in the countryside, there are bonus feel-good points on offer if the walk is somewhere green. Research seems to support this. A 2020 study published in the International Journal of Environmental Research and Public Health concluded that regular walkers 'had better emotional health than those who did not exercise regularly'. 'The average number of walks per week was significantly and positively associated with emotional health,' it adds. 'However, the average walk duration had no significant impact on the emotional health of respondents.' This goes some way to showing that you don't need to take 10,000 steps to enjoy walking's myriad perks – simply getting outside is likely to do you a whole lot of good. But I've found this number is a good fit for my lifestyle. It reminds me to take regular breaks from my desk during the work day, and encourages me to spend enough time outside to keep my happiness levels at a premium. On the flip side, if I'm feeling a bit sluggish in the afternoon, a glance at my smartwatch inevitably tells me I'm falling short of this goal. It doesn't have to be a big commitment Only a small portion of my daily steps usually come from long, formal walks. Instead, I tally them up gradually throughout the day via a few simple behaviour changes – trading escalators for stairs, for example, or using a bus stop slightly further from the house rather than waiting for the next bus to arrive. Another tip I picked up from a chat with sports scientist and WalkActive founder Joanna Hall is to identify a place I often find myself, then plan a five, 10 and 15-minute out-and-back route I can do from that spot. That way, whenever I'm at a loss during my lunch break or stuck waiting somewhere, I can squeeze in a quick walk and feel all the better for it. A little can do a lot too. A 2023 study published in the European Journal of Preventive Cardiology found that 'walking at least 3,867 steps a day started to reduce the risk of dying from any cause, and 2,337 steps a day reduced the risk of dying from diseases of the heart and blood vessels'. The research later adds: 'An increase of 1,000 steps a day was associated with a 15 per cent reduction in the risk of dying from any cause, and an increase of 500 steps a day was associated with a seven per cent reduction in dying from cardiovascular disease'. In other words, movement shouldn't be seen as pointless just because you're not hitting the 21st century gold standards of 10,000 steps a day or an hour-long gym session. Small amounts of activity accumulated consistently over time (an approach sometimes called exercise snacking) can make a big difference. It's accessible I watched a fitness influencer get ready for a run on Instagram the other day and, between the energy gels, sunglasses, specialist vest and other running paraphernalia, it looked like a military operation. And I'm all for that – if you're passionate about something, why not throw the kitchen sink at it? But for busy individuals seeking a time-savvy way to add movement into their day, walking could be a more accessible solution: simply lace up your shoes and leave the house. Unlike the gym, there's no commute to factor in, nor are there any membership fees to worry about, but you're still getting your fitness fix. The World Health Organisation (WHO) recommends adults aged 19-64 do at least 150 minutes of moderate-intensity activity per week, so one brisk 20-minute walk per day leaves you just 10 minutes shy of this target. The pay-off is impressive too. 'People who exercise regularly have a lower risk of developing many long-term conditions such as heart disease, type 2 diabetes, stroke and some cancers,' the NHS reports. 'Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, clinical depression, dementia and Alzheimer's disease.' All the more reason to lace up those trainers. It's enjoyable, approachable and flexible How many times have you heard someone say they 'have' to go for a run or commit to a HIIT session? People feel they need to sweat and suffer for a workout to count, but exercise is hardly going to become a habit if you hate every second of it. Instead, I believe the workout you consistently do is always going to be more effective than the one you consistently don't. Walking has something to offer pretty much everyone because it's more approachable than other types of exercise, and there are so many different ways to make it enjoyable. You could meet friends for a social stroll, explore somewhere new on foot or pair your walk with a podcast to keep things interesting. My favourite approach is to use Google or Instagram to find a new, interesting spot near where I live, then go and have a mosey around. I've uncovered plenty of hidden gems this way, and I'm always surprised by the amount of ground I've covered when I take a peek at my Apple Watch afterwards. It can improve your health and fitness The physical benefits of walking are well-documented, particularly for those newer to exercise. Walking puts the large muscles in your legs to work, and these muscles need oxygen to help fuel their efforts, so your heart rate rises to meet the increased demand. Regularly raising your heart rate through cardio exercise can improve your heart health, burn calories and boost your cardiovascular fitness (your body's ability to take in and use oxygen). The real-world benefits are plain to see. Whether you're running around with your children or chasing down a bus, improved cardiovascular fitness will make these activities feel significantly easier. If you sit at a desk all day, taking regular movement breaks can keep you fend off related impacts such as tight hips and lower back pain, while increased activity levels also reduce your risk of heart disease and many other chronic conditions. Walking can be a handy weight loss tool too, if that's your goal. A calorie deficit (burning more calories than you consume) is the common denominator behind weight loss, and walking increases energy expenditure. Paired with an appropriate diet, this can be used to create a sustainable calorie deficit and help you lose weight. Experienced exercisers may need more intense activities to spark an increase in cardiovascular fitness, as they will already have a good base level. Research also points towards a 'brisk walk', rather than an amble, being needed to see some fitness benefits. A 2018 study published in the British Journal of Sports Medicine found a cadence of 100 or more steps per minute was linked to 'absolutely defined moderate-intensity', tying into the WHO weekly physical activity guidelines of 'at least 150 minutes of moderate-intensity activity' per week. The verdict: Should you walk 10,000 steps a day? 'Doing some physical activity is better than doing none,' is the official line from the World Health Organisation. If walking allows you to introduce some exercise into your week where you wouldn't otherwise have had any, or you're able to ramp up your existing activity levels, chances are it's going to do you a lot of good. But that doesn't mean you need to walk 10,000 steps a day. Instead, try finding an achievable goal that's slightly higher than your current step count, stick with it and then experiment with increasing this figure if it feels good. For all my waxing lyrical about walking's many plus points, I'd also recommend adding more variety into your exercise plans if you have time – variety is, reputedly, the spice of life after all. Strength training in particular offers impressive bang for your buck, doing exactly what it says on the tin by strengthening your bones, muscles and joints. It also improves your mobility, helping you handle everyday tasks with ease and lowering your risk of injury. Lifting weights is something I love to do, along with any number of other activities from gymnastics to football to padel – as a fitness writer, inhaling exercise in all its forms comes with the territory. Yet, I always come back to walking. For me, the mental health benefits are hard to beat, and I find it's a great way to slow down and gather my thoughts. My three-year-old pup Archie might have something to say if I suddenly stopped, too. How many steps should you take per day? While I've found that walking 10,000 steps per day works for me, I always advise against cookie cutter fitness prescriptions. Everyone is different, and goals should be individualised. For example, a desk-worker who struggles to squeeze in any exercise is going to have very different expectations to a run club stalwart with an active job. 'One thing we need to be conscious of is setting realistic targets,' says Dr Elroy Aguiar, an assistant professor of exercise science at the University of Alabama. 'If someone is doing 4,000 or 5,000 steps per day, and you tell them to do 10,000, that's doubling their amount of daily activity, which can be problematic or even demotivating.' He says the best place to start is to take a look at your phone or fitness tracker and see how many steps you currently average per day. From here, set a goal of walking 10-20 per cent more than your average daily step count each day. 'Generally speaking, if you improve your baseline steps by about 2,000 per day, that's a sufficient amount of extra activity to improve health markers like blood pressure and body composition,' he adds. When maintaining this new target feels manageable, try setting a fresh goal of 10-20 per cent more than your updated average, then slowly build this up over time to reach the health-promoting total of 8,000 (or more).
The Independent
02-04-2025
- Health
- The Independent
I've walked 10,000 steps a day for three years – these five surprising benefits persuaded me to make it a habit
Movement is good for you, and walking is one of the most accessible forms of movement there is. You don't need a gym membership, shiny new running shoes or any other expensive equipment to do it – just leave the house and put one foot in front of the other. The return on investment for doing so is vast. Sure, there are surface-level impacts such as increased calorie burn to aid weight management. But you're also likely to experience a boost in your mood and improved heart health, among other perks. As a fitness writer and an active person, it's this second group of benefits that persuaded me to start walking 10,000 steps a day – a habit I enjoyed so much I've stuck with it for the last three years. But why 10,000? This common fitness goal is arbitrary, scientifically, and stems from the marketing campaign for a 1960s Japanese pedometer called the manpo-kei (which roughly translates as '10,000-step metre'). Its main selling point is that it's a nice round number, with a 2023 University of Granada study claiming 8,000 is 'the optimal number of steps at which most people obtain the greatest benefits'. In spite of this, I've found the five-figure step target works for me. Here's why. Five reasons why I walk 10,000 steps per day It improves my mood Why does anyone form a habit? Usually because it serves a purpose, or because you enjoy it. For me, walking ticks both boxes, which is the main reason why I try to do rather a lot of it. When I'm working from home, a quick lunchtime loop of the park never fails to send my mood skyward, while a post-work walk with my dog remains my favourite way to unwind. As someone who grew up in the countryside, there are bonus feel-good points on offer if the walk is somewhere green. Research seems to support this. A 2020 study published in the International Journal of Environmental Research and Public Health concluded that regular walkers 'had better emotional health than those who did not exercise regularly'. 'The average number of walks per week was significantly and positively associated with emotional health,' it adds. 'However, the average walk duration had no significant impact on the emotional health of respondents.' This goes some way to showing that you don't need to take 10,000 steps to enjoy walking's myriad perks – simply getting outside is likely to do you a whole lot of good. But I've found this number is a good fit for my lifestyle. It reminds me to take regular breaks from my desk during the work day, and encourages me to spend enough time outside to keep my happiness levels at a premium. On the flip side, if I'm feeling a bit sluggish in the afternoon, a glance at my smartwatch inevitably tells me I'm falling short of this goal. It doesn't have to be a big commitment Only a small portion of my daily steps usually come from long, formal walks. Instead, I tally them up gradually throughout the day via a few simple behaviour changes – trading escalators for stairs, for example, or using a bus stop slightly further from the house rather than waiting for the next bus to arrive. Another tip I picked up from a chat with sports scientist and WalkActive founder Joanna Hall is to identify a place I often find myself, then plan a five, 10 and 15-minute out-and-back route I can do from that spot. That way, whenever I'm at a loss during my lunch break or stuck waiting somewhere, I can squeeze in a quick walk and feel all the better for it. A little can do a lot too. A 2023 study published in the European Journal of Preventive Cardiology found that 'walking at least 3,867 steps a day started to reduce the risk of dying from any cause, and 2,337 steps a day reduced the risk of dying from diseases of the heart and blood vessels'. The research later adds: 'An increase of 1,000 steps a day was associated with a 15 per cent reduction in the risk of dying from any cause, and an increase of 500 steps a day was associated with a seven per cent reduction in dying from cardiovascular disease'. In other words, movement shouldn't be seen as pointless just because you're not hitting the 21st century gold standards of 10,000 steps a day or an hour-long gym session. Small amounts of activity accumulated consistently over time (an approach sometimes called exercise snacking) can make a big difference. It's accessible I watched a fitness influencer get ready for a run on Instagram the other day and, between the energy gels, sunglasses, specialist vest and other running paraphernalia, it looked like a military operation. And I'm all for that – if you're passionate about something, why not throw the kitchen sink at it? But for busy individuals seeking a time-savvy way to add movement into their day, walking could be a more accessible solution: simply lace up your shoes and leave the house. Unlike the gym, there's no commute to factor in, nor are there any membership fees to worry about, but you're still getting your fitness fix. The World Health Organisation (WHO) recommends adults aged 19-64 do at least 150 minutes of moderate-intensity activity per week, so one brisk 20-minute walk per day leaves you just 10 minutes shy of this target. The pay-off is impressive too. 'People who exercise regularly have a lower risk of developing many long-term conditions such as heart disease, type 2 diabetes, stroke and some cancers,' the NHS reports. 'Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, clinical depression, dementia and Alzheimer's disease.' All the more reason to lace up those trainers. It's enjoyable, approachable and flexible How many times have you heard someone say they 'have' to go for a run or commit to a HIIT session? People feel they need to sweat and suffer for a workout to count, but exercise is hardly going to become a habit if you hate every second of it. Instead, I believe the workout you consistently do is always going to be more effective than the one you consistently don't. Walking has something to offer pretty much everyone because it's more approachable than other types of exercise, and there are so many different ways to make it enjoyable. You could meet friends for a social stroll, explore somewhere new on foot or pair your walk with a podcast to keep things interesting. My favourite approach is to use Google or Instagram to find a new, interesting spot near where I live, then go and have a mosey around. I've uncovered plenty of hidden gems this way, and I'm always surprised by the amount of ground I've covered when I take a peek at my Apple Watch afterwards. It can improve your health and fitness The physical benefits of walking are well-documented, particularly for those newer to exercise. Walking puts the large muscles in your legs to work, and these muscles need oxygen to help fuel their efforts, so your heart rate rises to meet the increased demand. Regularly raising your heart rate through cardio exercise can improve your heart health, burn calories and boost your cardiovascular fitness (your body's ability to take in and use oxygen). The real-world benefits are plain to see. Whether you're running around with your children or chasing down a bus, improved cardiovascular fitness will make these activities feel significantly easier. If you sit at a desk all day, taking regular movement breaks can keep you fend off related impacts such as tight hips and lower back pain, while increased activity levels also reduce your risk of heart disease and many other chronic conditions. Walking can be a handy weight loss tool too, if that's your goal. A calorie deficit (burning more calories than you consume) is the common denominator behind weight loss, and walking increases energy expenditure. Paired with an appropriate diet, this can be used to create a sustainable calorie deficit and help you lose weight. Experienced exercisers may need more intense activities to spark an increase in cardiovascular fitness, as they will already have a good base level. Research also points towards a 'brisk walk', rather than an amble, being needed to see some fitness benefits. A 2018 study published in the British Journal of Sports Medicine found a cadence of 100 or more steps per minute was linked to 'absolutely defined moderate-intensity', tying into the WHO weekly physical activity guidelines of 'at least 150 minutes of moderate-intensity activity' per week. The verdict: Should you walk 10,000 steps a day? 'Doing some physical activity is better than doing none,' is the official line from the World Health Organisation. If walking allows you to introduce some exercise into your week where you wouldn't otherwise have had any, or you're able to ramp up your existing activity levels, chances are it's going to do you a lot of good. But that doesn't mean you need to walk 10,000 steps a day. Instead, try finding an achievable goal that's slightly higher than your current step count, stick with it and then experiment with increasing this figure if it feels good. For all my waxing lyrical about walking's many plus points, I'd also recommend adding more variety into your exercise plans if you have time – variety is, reputedly, the spice of life after all. Strength training in particular offers impressive bang for your buck, doing exactly what it says on the tin by strengthening your bones, muscles and joints. It also improves your mobility, helping you handle everyday tasks with ease and lowering your risk of injury. Lifting weights is something I love to do, along with any number of other activities from gymnastics to football to padel – as a fitness writer, inhaling exercise in all its forms comes with the territory. Yet, I always come back to walking. For me, the mental health benefits are hard to beat, and I find it's a great way to slow down and gather my thoughts. My three-year-old pup Archie might have something to say if I suddenly stopped, too. How many steps should you take per day? While I've found that walking 10,000 steps per day works for me, I always advise against cookie cutter fitness prescriptions. Everyone is different, and goals should be individualised. For example, a desk-worker who struggles to squeeze in any exercise is going to have very different expectations to a run club stalwart with an active job. 'One thing we need to be conscious of is setting realistic targets,' says Dr Elroy Aguiar, an assistant professor of exercise science at the University of Alabama. 'If someone is doing 4,000 or 5,000 steps per day, and you tell them to do 10,000, that's doubling their amount of daily activity, which can be problematic or even demotivating.' He says the best place to start is to take a look at your phone or fitness tracker and see how many steps you currently average per day. From here, set a goal of walking 10-20 per cent more than your average daily step count each day. 'Generally speaking, if you improve your baseline steps by about 2,000 per day, that's a sufficient amount of extra activity to improve health markers like blood pressure and body composition,' he adds. When maintaining this new target feels manageable, try setting a fresh goal of 10-20 per cent more than your updated average, then slowly build this up over time to reach the health-promoting total of 8,000 (or more).
