Star Date 07.27.2025
We all know walking is good for our health. But how many steps a day are truly necessary to see real benefits?
For years, health advocates have encouraged the 10,000-step goal. But a new study out of London brings encouraging news for walking minimalists: just 7,000 steps a day can significantly reduce the risk of heart disease, cancer, and dementia. That’s right—less can still be more when done consistently.
As someone whose day job involves a good amount of walking, I’ve come to appreciate the many ways walking blesses both the body and the mind. At work, we’re encouraged to park farther away to reserve closer spots for our members. So I’m logging steps whether I realize it or not. But beyond work, I’ve found other ways to make walking even more impactful. Here are a few suggestions to consider:
Walk with a friend. We’re wired for connection. Walking with someone else not only strengthens relationships but keeps us accountable on the days we’d rather skip it.
Walk in nature. My job keeps me on concrete, so I make it a point to escape to the woods or trails when I can. My new Hoka shoes help on the hard surfaces, but nothing compares to the peace that comes with a stroll through trees and open sky.
Walk during the golden hour. Early morning walks, just after sunrise, are ideal for syncing your circadian rhythm. There’s something sacred about the quiet of a new day dawning.
Walk in the rain. It’s not as glamorous as sunshine, but it builds grit. Don’t let weather derail your rhythm—consistency often matters more than comfort.
Walk through the hard days. When emotions run high or stress builds up, walking becomes a reset button. There’s a healing in motion, perhaps from the dopamine release or just the simplicity of putting one foot in front of the other.
I’d love to know—how many steps are you averaging each day? Is walking helping you feel better physically or emotionally? My health tracker buzzes when I reach 6,000 steps, which is not far from the study’s magic number. Right now, I’m dog-sitting, so my step count is off the charts!
However many steps you’re taking today, may they lead you to a healthier, more joyful life.
May you live long and prosper.
🦶☀️🌧️🌲👣
"Whether you turn to the right or to the left, your ears will hear a voice behind you, saying, 'This is the way; walk in it.'" – Isaiah 30:21
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