As a coach, one of the first things I look at with any client isn’t their gym routine, it’s what they do the rest of the time. More often than not, the biggest win we can get early on is simply walking more.
It’s not exciting. It’s not some sort of silver bullet that no one knows about, but it is effective.
The Bit Most People Overlook
Many people think progress comes from nailing workouts a couple of times a week. But if you’re spending most of your day sitting, those sessions can only do so much. Walking helps make a difference.
It helps with fat loss, improves your cardiovascular health, keeps your energy levels more stable, and even does wonders for your mental health. It’s also low-impact, which means you can do it daily without worrying about the dreaded DOMS or injury.
I often explain it like this to clients: your workouts are important for strength and mobility, but your daily movement is what ties everything together.
Why I Get Clients Tracking Their Steps
One of the easiest ways to improve something is to start measuring it.
That’s where pedometers, or even just your phone, come in. The moment you can see your step count, things start to change. You become more aware. You take the stairs instead of the lift. You go for that quick walk to the shop around the corner instead jumping in the car.
I always give clients a rough daily target, not because the number itself is magic, but because it gives direction.
Beginner: 6000-8000 steps
Recommended: 8000-10000 steps
Optimal for Fat Loss: 12000 steps+
The key thing is that it’s personal. The goal is to build up from where you are, not where you think you “should” be.
The Reality: Time is a Barrier
You’ve probably said this yourself, and it’s something that I hear all the time:
“I just don’t have time to walk more.”
And to be fair, that’s often true. Work, family, weather etc. It all adds up.
This is exactly why walking pads have become something that I recommend more and more.
They’re basically compact treadmills that you can use at home, or at a standing desk at work. I’ve had clients use them while answering emails, watching Netflix, or even during meetings. It turns something passive into something productive.
Instead of trying to find extra time in your day, you’re just using the time you already have a bit better.
This is the walking pad that I’ve been recommending lately to clients: https://amzn.eu/d/0abXDAaO
It’s a straightforward walking pad that does the job without any fuss. It’s compact, easy to store, and quiet enough that you can actually use it while working, reading or watching TV. For most people, that’s exactly what you need, something convenient enough that you’ll actually stick with it.
Because at the end of the day, the “best” piece of equipment is the one you use consistently.
How I Actually Build This Into a Plan
I don’t just tell clients to “walk more” and leave it there. We make it practical.
Usually, we start by figuring out their current average step count. No judgement, just data. Then we nudge it up slightly, little-by-little. Nothing drastic, just enough to create progress without it feeling like a chore.
From there, it becomes about habit. A short walk after meals. Getting steps in during calls. Using a walking pad in the evening instead of collapsing straight onto the sofa. It doesn’t need to be perfect. It just needs to be consistent.
The Psychological Benefits of Walking (This Is the Part People Don’t Expect)
Something I’ve noticed over the years coaching clients is that the physical changes from walking are only half the story. The mental shift is often even bigger.
Walking outdoors has a way of clearing your head that’s hard to replicate with anything else. It’s one of the simplest ways to step out of a stressed, overwhelmed state and reset. There’s something about the rhythm of it that gives your brain space to breathe.
A lot of clients tell me their best thinking happens on a walk. Problems feel smaller, decisions feel clearer, and that constant mental noise quiets down a bit.
It also plays a huge role in managing stress. When you’re walking regularly, especially outdoors, your body isn’t stuck in that constant “on edge” mode. Over time, this helps reduce feelings of anxiety and improves overall mood.
I often tell clients that walking isn’t just about burning calories. It’s about creating a bit of space in your day where you can think, reset, and show up better in every other area of your life. For something that simple, that’s a pretty big return.
To Conclude
If you feel like you’re doing everything right in the gym but not seeing the results you want, this is often the missing piece. Walking is simple, but it’s powerful. It supports fat loss, improves health, and makes everything else you’re doing more effective.
It might not feel like much at first—but it adds up faster than you think.
Davie McConnachie
Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.
Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.
