Well, I would walk 4,000 steps! -

The beneficial health effects of walking can never be understated. Regular walks can help to maintain a healthy weight, keeping joints strong and lowering blood pressure, as well as protecting against life-limiting diseases such as diabetes.

With the clocks going back at the end of October, those who amble during the Autumnal sunlight hours, can also benefit from improved mood – especially those with seasonal affective disorder.

But don’t panic if you reach for a fitness tracker that suggests that you need to reach 10,000 steps a day for health benefits. The latest research indicates that the optimum number of daily steps is far more achievable than this!

4,000 steps a day, keeps the doctor away

health benefits of walking

The latest research, published in the European Journal of Preventive Cardiology, revealed that 4,000 steps a day is the magic number for reducing your risk of dying from any cause – lower than the current NHS target of 10,000 steps. But even 2,337 steps can help protect against diseases of the heart and blood vessels, including cardiovascular disease.

Another study found that every 500 additional steps taken daily was associated with 14% lower risk of heart disease, stroke or heart failure.

Health benefits from walking

Granted, there are many observational studies into the health benefits of walking. Here are some other ways that walking can benefit your health:

  • Reduced risk of chronic diseases
  • Lower stress levels – especially when walking through green spaces.
  • Improved quality of sleep
  • Better brain function
  • Stronger muscles and bones and improved circulation – great for arthritis sufferers

So, the further you walk, the greater the health benefits. Additionally, there is evidence that picking up the pace and walking more briskly can enhance the benefits and can even help your brain and immune system function better.

Choosing the right walking footwear

Common foot issues like bunions, bone spurs or blisters can cause pain and discomfort. But also joint pain, whether that be in the toes/feet/ankles or further up in the hips or knees, can cause problems when walking. So, if you want to walk in comfort, without risking soreness or injury, then it is essential to have the correct footwear.

When choosing the right walking footwear, most hikers will choose comfortable, lightweight boots that will cope with variable terrain. But if you’re looking to explore further, with a heavy backpack and require more long-term durability, then you’ll need boots that offer better traction while offering comfort and stability.

Profeet’s head Run & Footwear Technician, Tom, enjoys long-distance walking and he recently completed the Tour Du Mont Blanc – covering just over 100 miles. His advice:

When you’re spending a long time on your feet, make sure your footwear is comfortable. Also, make sure that your shoes are up for the task in hand. A pair of slippers might be comfy at home, but might not be ideal for rocky mountain trails. It’s all about finding the right balance.”

Profeet hiking boots



Get kitted and fitted for walking

We can help with a comprehensive range of walking services, including a walking boot fitting service and we can also arrange custom insoles for your favourite walking footwear.

“You can get those steps in without having to think about the shoes holding you back,”

says Tom.

Book an appointment with our experts who can assess your feet and can make footwear recommendations for your individual needs, including the option of improving your walking boot comfort. We carry out a full biomechanical assessment to ensure that we address any issues.


Call 020 7736 0046 to book your one-to-one appointment with one of our qualified Profeet technicians.


Profeet’s services are by appointment only, please call or book online in advance

Call 020 7736 0046