Health advice can be very confusing. Is it 20,000 steps a day or 10,000 steps day to stay healthy and help keep the weight off?

In Australia, the Heart Foundation Walking states walking for an average of 30 minutes or more a day can lower the risk of heart disease, stroke, type 2 diabetes and some cancers.

All adults aged 18-64 years should aim for 150 minutes of moderate physical activity each week or 30 minutes on five days of the week. It’s considered ‘moderate’ if it takes some effort, but you’re still able to talk comfortably.

The Heart Foundation Walking regular physical activity can help to:

  • reduce your risk of heart disease and stroke
  • manage weight, blood pressure and blood cholesterol
  • prevent and control diabetes
  • reduce your risk of developing some cancers
  • maintain your bone density, reducing your risk of osteoporosis and fractures
  • improve balance and coordination, reducing your risk of falls and other injuries
  • improve our daily mood which cumulatively leads to better mental health

However, overseas the word “moderate” is being replaced by the word “brisk” or “fast”.

Dr Valter Longo, of the University of Southern California Longevity Institute, is a leading figure in ageing research. He says following specific lifestyle rules, including regular exercise, can help people ‘stay young’ for longer.

“Walk fast for an hour every day,” he wrote in his guide of ‘How to Stay Young’. “Take the stairs instead of escalators and elevators. On the weekend, walk everywhere, even faraway places.” 

A brisk walk describes moving at a pace of around 4.8kmh.

Recent research from the Norwegian University of Science and Technology similarly outlined the potential benefits of brisk walking. Beyond its well-known perks for heart and muscle health, the scientists claimed that such exercise could reduce dementia risk by ‘up to 40 per cent’.

In 2025 there are an estimated 433,300 Australians living with dementia. An estimated 29,000 people aged under 65 are living with younger onset dementia.

Professor Ulrik Wisløff, who co-authored the research, previously explained: “We believe it’s time for health authorities to provide clearer advice on how important exercise is for the brain.

“Our review shows that even small doses of high-intensity activity – equivalent to brisk walking where you can’t sing – can reduce the risk of dementia by up to 40 per cent.”

Despite this, it’s essential to note that Dr Longo recommends brisk walking in conjunction with other forms of exercise each week. This specifically includes two-and-a-half to five hours of moderate exercise, with some in the more ‘vigorous’ range.

He also added that weight training and weight-free exercises can help strengthen muscles. Academic research frequently supports this, stressing that such exercise can help prevent the loss of muscle mass and motor function that many encounter in later years.