They say any place is within walking distance if you have enough time—and that’s become my personal motto. If Google Maps shows a destination is less than an hour’s walk away, I grab my headphones, queue up a podcast, and set off on foot.

This habit started during a trip to Lisbon when I realized I was easily surpassing my usual 10,000 daily steps. On the first evening alone, my iPhone recorded 24,003 steps—and I felt surprisingly great. I loved collapsing into bed exhausted yet satisfied by how far my legs had carried me. Back home in Germany the following week, I decided to aim for that same step count daily to see if it would improve my overall well-being.

So I walked. Everywhere. With headphones in, I wandered through the city, the forest, and my hometown streets. Here’s what I discovered.

### The effects of walking 20,000 steps a day

You might wonder: Who has time for 20,000 steps a day? Someone with two dogs, for starters. Over the past few weeks, I’ve taken them out separately—before work, during lunch, and in the evening. I’ve also walked them to shops, cafés for meetings, and even squeezed in extra strolls before dark. My car and bike have been gathering dust lately.

Walking fits seamlessly into daily life—no special workout gear required (though I swear by my comfy New Balance sneakers). If I’m heading to dinner or a date, I just bring a change of shoes.

By bedtime, my legs feel pleasantly heavy, and I drift off quickly, tired but content. Most importantly, all that walking has cleared my mind. Thoughts organize themselves as I move, leaving me feeling lighter and sharper.

### What the experts say

Dr. Christine Joisten, a specialist in sports and nutritional medicine at the German Sport University in Cologne, explains that the 10,000-step goal wasn’t originally medical advice—it came from a 1965 Japanese pedometer marketing campaign. Only later did health institutions adopt it and study its benefits.

While 10,000 steps have proven health benefits, Joisten says aiming for 20,000 (roughly 9–11 miles, depending on stride length) is a “welcome” challenge.

### The perks of walking more

Walking burns extra calories, potentially aiding weight loss without diet changes. Joisten notes other benefits: improved physical performance, better heart health, lower blood pressure, healthier cholesterol, and stabilized blood sugar.

It also strengthens muscles and bones while reducing stress, depression, and even improving sleep and mood—partly thanks to sunlight exposure. Unlike running, walking is gentler on joints while still building supportive muscles.

### So how many steps do we really need?

Recent studies suggest 7,000–8,000 daily steps significantly lower mortality risks for adults. But the more you walk, the greater the benefits—even small increases (like 500–1,000 extra steps) help.

The key? Just move more. Whether it’s 10,000 or 20,000 steps, every bit counts toward feeling better, inside and out.Walking just ten extra minutes a day can help lower the risk of heart-related deaths and overall mortality.

Does walking count as exercise?
With all that walking, you might wonder if it can replace a gym workout—and whether you need to hit a certain speed, heart rate, or step count for it to matter. The answer? It depends.

According to Joisten, walking qualifies as exercise if:
– Your heart rate reaches a moderate level
– You walk at a pace of about 1,000 steps every six minutes
– You feel slightly exerted—maybe breaking a light sweat or breathing a bit harder

Do you need to hit your step goal all at once?
No. The World Health Organization confirms that every step counts. Joisten adds, “Even short bursts of activity can benefit your health.”

Can you walk too much?
Too much of anything can be harmful, but Joisten notes that the main risks are musculoskeletal, especially for beginners or those who aren’t used to high activity levels. He suggests tracking your current daily steps first, then gradually increasing them over time.

Personally, I’ll keep aiming for over 10,000 steps—but just for fun. Joisten reminds us not to stress about it: “While hitting that many steps is impressive and healthy to some extent, it’s definitely not a must.”