Between school runs, work, dinner, homework and everything else that fills the day, finding time to exercise isn’t always easy.
That’s why new research on daily steps is encouraging. A major 2025 review led by the University of Sydney analysed 57 studies from more than 10 countries. It found that walking around 7,000 steps a day was associated with meaningful health benefits in adults, with similar benefits to 10,000 steps across several of the health outcomes studied.
Compared with walking 2,000 steps a day, reaching 7,000 was associated with a 47% lower risk of premature death and a 38% lower risk of dementia, along with improvements in cardiovascular health and depressive symptoms.
Even better? You don’t have to jump straight from 2,000 to 7,000. The researchers found that smaller increases in daily movement may also make a meaningful difference.
“Movement doesn’t need to be complicated to be powerful. A walk to the park after dinner can do just as much for a family’s wellbeing as a structured workout, and it’s something every member of the household can take part in together.” — Dr Vanessa Barry, Mascot Chiropractor
Why Make Walking a Family Affair?
Walking offers something a step counter can’t measure: time together. A family walk can mean a break from screens, a chance to explore a local park or simply a few quieter minutes to chat. Regular activity also gives children opportunities to build movement habits, physical fitness, coordination and confidence while they’re busy having fun.
Easy Ways to Add More Steps
If your family isn’t especially active right now as we’re nearing the end of winter, start with what feels realistic and build gradually. You might:
- Take a 10-minute walk around the neighbourhood
- Walk the school run when time and distance allow
- Visit a different local park each weekend
- Let the kids choose the route
- Go on a nature walk and look for flowers, birds or insects
- Park a little further from the shops
- Walk while your child rides their bike or scooter
- Garden, wash the car or play active games outside
- Use a phone or fitness tracker to follow your progress
- Add 500 to 1,000 steps to your current daily average
The goal isn’t to make every family member hit a magic number. It’s simply to find more opportunities to move.
Start With One More Walk
You don’t need a complicated exercise plan to become a little more active. Pick one idea that fits your family’s routine and give it a go this week.
If your family could use some extra support staying active and well, our team would be happy to help. Contact Inborn Vitality today to schedule an appointment.