12 months of physical activity

12 months of physical activity. What happens when we walk, run or do both? How many steps on daily basis can contribute our well-being? We will present some real facts for you now so that you can understand the effect of physical activity.

In this magazine we have published some articles about training and lifestyle. They are different but their goal is to stimulate a better and healthier life. Earlier this year we also published an article called Health check can change us, trying to explain how it can affect and inspire us. This time we want to present a result from the health app in Iphone. How can our daily physical activities contribute to a better health?

We can ask a simple question. What sounds better, running or walking? Our unplanned test, shows the difference during a period of 12 months. What has happened between October 1st 2024 and October 1st 2025? The first seven months shows the result from the period of time when running was prioritized. The person was running up to 3 times in a week and up to 20 kilometers each week. Walking was not prioritized, it only happened on a normal daily level. All in all, the number of daily counted steps was below 7 000.

The second part, the next five months shows us more than 10 000 steps on the daily basis. What actually happened and what triggered that change? From the start of 2025 until the middle of August running was set a side. Sometimes this person was running, but the breaks were more prioritized.

Inspired by a health check

But how did we succeeded with so many steps? Well, the answer is simple. Prioritized walking on the daily basis became a new part of the life. The goal was to reach 10 000 or higher number of steps. The inspiration was born in April 22nd and came actually from the health check that we mentioned earlier in the article. From the middle of August until the end of September, the running came back as a part of the life. It works like this on the weekly basis: Three days running, combined with four days walking.

However, only walking contributed to visible change: The person lost weight. And that change contributed to easier running. What can we say from our experience this time? Well, only three days of running each week is not enough for better health. That does not help us with the number of steps and losing weight. Walking every day or combining it with running is better. That give us more steps, burns more calories and it is easier to lose weight.

The most important detail is to keep doing 10 000 or more steps on the daily basis. If we do it by running or walking or combining those two, is up to each one of us. According to some other articles online, 7 000 steps could be enough for losing weight, but if you already are on the 10 000 level, you do not have to change it. We must mention that losing weight is not one and the only goal here. Walking and running is good for blood pressure, muscles and also the general well-being.

So, keep moving!