It’s 2025, and walking 10,000 steps a day is one of the most popular fitness goals on the planet.
The scientific rationale is dubious – research suggests that doing 7,000 to 8,000 steps a day offers optimal return for your health. But the human psyche loves having a nice, round number to aim for, and if a step goal encourages people to move more, it’s hardly a bad thing.
However, a 2024 paper published in the Scandinavian Journal of Medicine and Science in Sports suggests there’s more to consider than just how many steps you do if you want to maximise benefits such as losing weight, lowering your blood pressure and decreasing your blood sugar levels.
The article shows that both exercise quantity and quality (ie. intensity) are associated with the five cardiovascular risk factors for metabolic syndrome; elevated waist circumference, high triglycerides, low HDL (or “good” cholesterol), high blood pressure and high blood sugar.
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To improve these, “the analysis says you can get away with just doing a higher volume of exercise, but you’re better off doing a higher volume and a higher intensity of exercise in combination,” the paper’s lead author Dr Elroy Aguiar tells me. “It’s the combination of quantity and quality that gives you the best benefit.”
In other words, incorporating a slightly faster spell of walking into each day could have significant positive impacts.
How to walk 10,000 steps a day for optimal health results
The good news is, particularly for those newer to exercise, upping your exercise quality doesn’t need to mean signing up for several sweaty HIIT classes or committing to sprint intervals. It can be as simple as walking a bit faster.
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“Accumulating a high volume of walking throughout the day, then focussing on doing at least 30 minutes of faster walking or jogging, would be a way to lower your metrics for each of the progressive risk factors,” says Dr Aguiar.
However, even shorter bursts of more intense physical activity were shown to have a positive effect.
“One of the really interesting findings from our paper was that, if you look at people’s highest one minute of activity across each day, averaged across the monitoring period, that was a very strong signal for whether they had one or more of the metabolic syndrome risk factors present,” Dr Aguiar explains. “Even something as little as one minute of high-intensity activity could be beneficial.”
In practice, applying this advice might mean most of your daily steps are performed at your usual pace. Then, you can try to include a brisk stroll while running errands at some point during the day – a higher cadence, or the number of steps you take per minute, has also been linked to improved health outcomes.
Read more: Stanley Tucci got into the ‘best shape of his life’ at 63 with this training method
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Benefits of focussing on exercise quality and quantity
If you ask people about their fitness goals for 2025, “improving metabolic syndrome risk factors” probably doesn’t crop up too many times. But by breaking it into its requisite parts, the benefits of improved exercise quality and quantity become far more relatable.
“Exercise is one part of a behavioural strategy to lose weight, which would reduce visceral adiposity,” Dr Aguiar explains. Visceral adiposity refers to the fat found around vital organs, deep within the abdominal area.
“We know that if you store fat mass around your abdominal area, that’s more dangerous than storing fat mass in your lower body or subcutaneously [just under the skin]. Visceral fat around your vital organs wreaks a lot of havoc in terms of the metabolic signalling that goes on there. Essentially, it’s dangerous to store a lot of abdominal fat because it changes the way our vital organs in that area function.
“By accumulating a higher volume and intensity of activity, you can reduce your weight and abdominal fat.”
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As ever, you’re likely to see the best weight loss results by changing both your activity levels and diet. But exercise alone will still deliver significant benefits.
Read more: Walking for 15 minutes after eating has an ‘immediate effect’ and can protect your health long-term, expert says
“Especially for individuals who are overweight and obese, and may have metabolic syndrome, exercise and behavioural strategies can minimise and reverse risk factors when they are in their early stages,” Dr Aguiar adds.
Blood pressure is another of the metabolic syndrome risk factors that can be improved by increasing the quantity and quality of your weekly physical activity levels.
“Exercise is already well-known to reduce systolic and diastolic blood pressure; that’s called post-exercise hypotension,” Dr Aguiar says. “Within as little as 15 or 20 minutes post-exercise, you can see a decrease in blood pressure from one bout of walking, for example.
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“Just going out for a walk at a brisk pace, faster than you would usually, will drop your blood pressure down for up to about 24 hours post-exercise.”
A quick trot is also capable of dropping your blood glucose levels for up to 48 hours, Dr Aguiar adds.
“Each of those metabolic syndrome five risk factors, on a small timescale of hours to days, can benefit from going out for a brisk walk, a slow jog, or something like that. By consistently meeting physical activity guidelines, all five risk factors will improve over time too.”
Read more: A walking expert says ‘10,000 steps a day is a good starting point’ – here’s what to do next
How to increase your activity levels
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Overall, Dr Aguiar says the current World Health Organisation’s (WHO) physical activity guidelines provide a solid benchmark to aim for.
They state that “every move counts towards better health,” and each week adults should aim to collect 150 minutes of moderate-intensity activity, 75 minutes of vigorous-intensity activity or a combination of the two. But this blanket prescription can take many forms to fit in with your lifestyle.
“Some people might choose to get most of their activity on the weekend, and some people might choose to break their activity up into smaller periods throughout the day,” Dr Aguiar says.
“You can also use incidental movement. The new WHO messaging says that all movement counts, so if that means walking a little bit more quickly to your car or the train station, just to elevate your heart rate and your metabolic rate a little bit for brief periods you can accumulate throughout the day, those things count in terms of exercise.
“And they’re incidental. We all walk, to some degree; from your office to the bathroom, or to a local cafe. If you can focus on walking a little bit faster than you normally do, that’s going to be beneficial for a lot of these risk factors, especially the blood glucose and blood pressure side of things.”
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Read more: Rucking is the fitness trend that’s here to stay – here’s why you should try it
For most of us, the way to increase your chances of living for longer in good health is pretty straightforward.
Strength training, cardio work and flexibility routines can all improve your longevity, but according to trainer Eloise Skinner, there’s something else that’s fundamental to aging well: body awareness.
“A big part of longevity—living well for a long time—is the ability to be connected to your body and to be present within your body, because that can help you spot when something is wrong,” says Skinner, who is also a Pilates and yoga instructor.
“If you’re getting sick or you’re getting an injury, it’s the people who can stay checked in with their body that can respond to that, adjust things and take care of themselves.”
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That’s why she prioritizes doing exercises that encourage mind-muscle connection, like the three moves below.
According to Skinner, working through these moves with intention and aligning your breath to the movement is best for boosting mind-body awareness.
This might mean just being conscious of your breathing during the move, or connecting your exhale and inhale to specific parts of the exercise.
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1. Roll-down
Pilates Spinal flexion Roll down – YouTube
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Stand with your feet hip-distance apart, knees slightly bent and arms relaxed by your sides.
Slowly nod your chin toward your chest, then roll your spine down one vertebra at a time.
Let your shoulders, arms and head hang down as you continue rolling toward the floor.
Stop when you’ve rolled down as far as you can, take a breath, then slowly roll back up.
2. Plank
Start on your hands and knees, with your hands directly under your shoulders and fingers spread apart.
Step your feet back so that your body forms a straight line from your head to your heels.
Engage your core by pulling your belly button gently toward your spine.
Hold for 20 seconds or longer if possible, while maintaining a steady breath.
3. Cat-cow
Cat Cow – Exercise Library – YouTube
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Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
Inhale as you drop your belly, and lift your tailbone, chest and head.
Exhale as you round your spine, tuck your tailbone and bring your chin toward your chest.
The Norwegian 4×4 workout has been touted as the ultimate longevity-boosting workout, credited for significantly improving aerobic fitness scores over just eight weeks.
Popular among runners and developed by researchers from the Norwegian University of Science and Technology (NTNU), it involves performing four sets of four-minute cardio intervals at 85-95% of your maximum heart rate, followed by three minutes of light recovery.
Emmanuel Ovola, an expert running coach, physiotherapist and Technogym ambassador, is currently using it in his training.
“I’m trying to do that three times a week for 12 weeks, which the research shows is really effective for increasing VO2 max—the maximum amount of oxygen your body can use during intense exercise,” Ovola tells Fit&Well.
I’ve tried it—once—and I’m in no hurry to try it again. While the NTNU says the workout is suitable for any fitness level, Ovola agrees it’s far from beginner-friendly.
So, I asked how he’d adapt the protocol for a more entry-level audience—like me.
Beginner interval running workout
A better beginner-friendly option, he says, would be to perform 6-10 intervals of 400 meters, with 60-90 seconds of recovery between reps.
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
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But, rather than running those intervals flat out (or at 85-95% of maximum heart rate), Ovola suggests a different approach.
“I think it’s important to pace yourself and work on controlled running,” he says.
He recommends warming up thoroughly (this five-minute running warm-up is a good place to start), then running the first 400m at around a six or seven out of 10 RPE (rate of perceived exertion).
Time how long this first 400m takes, then aim to match that pace for the remaining intervals, which will get harder as fatigue sets in.
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Benefits of this interval workout
As with the Norwegian 4×4 method, this interval training approach should make your legs more resilient so you’re better able to, according to Ovola, “run hard on heavy legs” over longer distances.
“I coach people who have shaved 30 to 60 seconds off their 5K times in just 6-8 weeks by following the Norwegian method,” he adds.
If you’re a relative beginner, this kinder version should deliver similar improvements, but you should always listen to your body because running fast puts more stress on your muscles and joints.
If your body is able to cope with these sessions, Ovola suggests performing this routine 2-3 times per week, with ample rest between each session, and not neglecting slower, longer runs to build overall running efficiency and aerobic endurance.
The 2-2-2 workout is more than an internet trend. It’s a full-body, time-saving, and strength training workout that can be done in the gym or with dumbbells at home, any time. It sounds too good to be true, but it’s backed by science and an expert PT.
Alain Gonzalez popularised the workout most recently, but the longevity perks for women are clear. Strength training offers women benefits, like reducing the risk of osteoporosis, sarcopenia, and cardiovascular disease. It also improves mobility and balance. However, we’re often the most time-stretched people in the gym, so anything we can do to shorten the time we need to spend there is appreciated, especially during the busy festive season.
The 2-2-2 workout has soared in popularity over the last few months, and it’s hardly surprising, says Sarah Campus, a certified PT and women’s fitness specialist. “It delivers balanced strength, cardio, and mobility benefits in a time-efficient and sustainable way,” she says, with variety that makes it easier to stay consistent in busy periods and while “juggling work, family, and energy”. Try it for yourself.
What is the 2-2-2 workout?
The 2-2-2 workout focuses on building strength in a time-efficient and effective way. It gets its name from the two workouts a week that are in the plan, the two sets you do in the workout, and the two days of rest you have between sessions.
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Both are full-body workouts, and the idea is that you work close to failure for each set. Doing so means your muscles are under more strain, leading to faster improvements.
The two days of rest between sessions give the body enough time to allow for hypertrophy to occur. This is when your muscle cells grow and repair after being put under tension and stress during a workout.
Quality over quantity in the definition of this workout, and it’s an approach backed by science. Research in Medicine & Science in Sports & Exercise shows people who lift weights twice a week see increases in strength and reductions in body fat over 12 weeks, compared to groups who only do cardio.
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How to follow the 2-2-2 workout
The most important part of the 2-2-2 workout is intensity. As you’re only pushing yourself two days a week, it needs to be a challenge. In fitness terms, failure means pushing yourself until it’s a struggle to do any more repetitions. Your movement speed will slow down, but you should still be able to maintain good form.
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Set yourself up safely in case you need to get out of the exercise quickly. For example, if you’re doing a squat with a barbell, set up the safety bars on the rack to a good height for you, or switch to dumbbells.
Here’s what the 2-2-2 workout could look like for you:
Workout 1
Squat: This works the entire lower body, including the quadriceps and glutes.
Bench press: This targets the chest muscles, shoulders, and arms.
Hip thrust: This is one of the best glute exercises, but it also engages the core and targets the hamstrings (back of thighs).
Rows: Using a set of dumbbells or a barbell, the bent-over row exercise targets muscles in the back and arms.
Romanian deadlift: This exercise targets muscles in the hamstrings, glutes, and the muscles that support the spine.
Overhead press: The press focuses on the shoulders, arms, and chest muscles. You can do this with a barbell or dumbbells.
Workout 2
Leg press: Use the machine in the gym or swap this to a squat if you’re exercising at home. It targets the leg muscles and glutes.
Deadlift: Repeat the same hip-hinge movement as the Romanian deadlift, but this time bring the weight off the floor. It’s a full-body exercise, targeting muscles from the calves to the upper back. Use a barbell, kettlebell, or resistance bands.
Walking lunges: This is a compound single-leg exercise, so it will make sure that you’re equally as strong in one leg as the other. Use dumbbells or a kettlebell for this.
Push-ups: This exercise targets the chest, shoulders, arms, and engages the core. If you can’t do a full one yet, start on your knees.
Lat pulldown: Utilise the cable machine in the gym or your resistance bands to do this exercise, which focuses on the back and arm muscles, at home.
Shoulder press: Repeat the shoulder press exercise from the first workout, using dumbbells, a barbell, resistance bands, or a kettlebell.
Benefits of the 2-2-2 workout
Reduces sarcopenia risk: After menopause, our risk of age-related muscle loss (sarcopenia) skyrockets. Affecting everything from posture to balance, strength training is key for building muscle and reducing the chance of this condition being a problem for you with age.
Boosts muscle growth: Studies have shown that even one hard set of exercise can result in significant muscle growth when working close to failure. When you can’t perform that last rep, it’s called “technical failure,” according to the American National Academy of Sports Medicine(NASM). The closer you get to failure, the more your muscles grow, a recent Sports Medicine review found.
Less stress on the body than other workouts: “Using 2 sets reduces overall fatigue and recovery demands whilst still providing enough challenge to the body and mind to build and maintain strength, which is especially important for women over 40,” says Sarah. “Fewer sets make workouts shorter and more manageable, less joint and nervous system stress, and improved consistency over time.”
Easier to stay consistent: When we’re having a busy week, exercise is often the first thing to go, at least in my experience. Only having to make time for it two days a week lessens the time pressure and means you’re more likely to do it.
Versatile: Whether you pick up a barbell in the gym, use machines, or stay at home and use your favourite resistance bands and kettlebells, you can do the 2-2-2 workout.
Tips for doing the 2-2-2 workout
Focus on consistency: Consistency over perfection is key to the 2-2-2 workout, says Campus. “Start with weights that feel manageable and focus on good form over intensity,” she says.
Plan your session in advance: If you’re new to strength training and not sure what this workout could look like for you, try the example above. Alternatively, speak to a personal trainer to organise your sessions in advance.
Make workouts non-negotiable: “Treat the workouts as appointments in your day, and stay flexible if energy is low one day by reducing the reps, load, or pace instead of skipping it entirely,” she says.
Prioritise recovery: The key to the workouts is exercising to fatigue, which means good recovery is essential. “Prioritise recovery with adequate sleep, protein, hydration and mobility work, and pay attention to how your body responds week to week so you can adjust without guilt,” says Sarah, who is also the founder of LDN Mums Fitness.
