This 30-Minute HACK Gives You the Same Benefits as a 1.5 Hour Walk! REVEALS Gastroenterologist

Gastroenterologist Dr. Pal (Palaniappan Manickam) recently spoke about the global “10,000 steps” fitness trend. While walking is often promoted as the simplest way to stay healthy, he explained that the target does not apply to everyone, especially people with limited time. His view is that the 10,000-step goal is not a universal standard.

10,000 steps briskly can help burn around 500 calories in a day, adding up to about 3,500 calories weekly. However, completing this step count usually requires around 1.5 hours daily, which many people find difficult to fit into their routine. For those with busy schedules, time becomes the main barrier to achieving this target.

Dr. Pal emphasized that the benefits of walking depend on pace and consistency rather than just numbers. Walking slowly provides fewer results compared to brisk walking, which engages the body more effectively. This shows that intensity matters more than step count alone.

He suggested High-Intensity Interval Training (HIIT) as a practical alternative. By combining short bursts of activity with rest periods, a 30-minute HIIT workout can match the calorie burn of a 1.5-hour walk. This makes HIIT a time-efficient and result-driven option.

Dr. Pal highlighted that health improvements can begin even before reaching 10,000 steps. Any increase in daily movement is beneficial compared to remaining sedentary. This means that progress, not perfection, should be the focus.

He pointed out that fitness is not only about hitting a fixed number of steps. Shorter walks done with good intensity can still provide meaningful health benefits. Walking fewer steps with greater effort can be more effective than slow, long walks.

According to Dr. Pal, brisk walking sessions of about 30 minutes daily are enough to protect heart health and support fitness goals. The key is to stay consistent with the routine. Maintaining regular brisk walks is more important than aiming for a very high step count.

Dr. Pal concluded that walking is valuable, but the “10,000 steps” rule should not be seen as a rigid standard. What matters is moving regularly, choosing a pace that challenges the body, and finding routines that fit individual lifestyles. His reminder: the best workout is the one you can sustain every day.

• Disclaimer: The information provided in this content is for general awareness only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider or your own doctor with any questions you may have regarding a medical condition or health concerns. ET bears no responsibility for the accuracy, completeness, or outcomes arising from the use of this information.