We know we need to move. Almost all of us know this. And yet, between work, kids, the house, traffic jams, screens, and fatigue, physical activity is often the first thing postponed until tomorrow. But our body does not actually ask us to be athletes. It asks us not to stay in place.
In honor of World Walking Day, which takes place on October 30, this is an opportunity to pause for a moment and think about the way we integrate movement into our daily lives. The message of the event is broader than walking itself: To find a way to be active, at any age and at any ability level.
You do not have to start big
One of the common mistakes is thinking that physical activity counts only if we dedicated an hour to it, wore sportswear, and made it to the gym. In practice, physical activity can also enter through the small things of the day. Walking to run errands, taking the stairs instead of the elevator, a short walk during the workday, active play with the kids, or going out for a stroll can all add movement to the routine.
The accepted recommendations for adults speak of 150 to 300 minutes of moderate-intensity aerobic activity per week, alongside muscle-strengthening activity at least twice a week. But these numbers should not become a barrier. Someone who is currently barely active does not need to start at 150 minutes. You can start with a ten-minute walk, add a few more minutes later, and gradually build a habit that can be maintained. The goal is not to reach one perfect day. The goal is to create a routine you can live with.
And what is really needed with the steps?
10,000 steps have become almost synonymous with physical activity. But there is no single magic number that fits every person. A comprehensive study published in 2025, which included 57 studies from 35 research groups, found a link between a higher number of steps and a lower risk for several health outcomes, including mortality, heart disease, type 2 diabetes, and depression. Alongside this, the findings do not mean that every person must specifically reach 10,000 steps a day.
And this is an important point. If today we barely walk, even a small addition is a change. If we are already active, we can think about how to continue and progress according to ability and personal goals.
The important step is the one we actually take
Good physical activity is not necessarily the hardest or most impressive activity. It is the activity that can be maintained. Walking with a friend, riding a bicycle, swimming, strength training, dancing, or even a few minutes of movement during the workday. Each of these options has a place, as long as it fits the person and their condition. Even someone who suffers from a chronic illness, pain, or a physical limitation should not conclude that movement is impossible for them. Sometimes, precisely the right adjustment of the activity, with the help of a professional, allows finding a safer and more suitable way to be active.
In the end, the body does not look to us for perfection. It needs movement. And sometimes the path to a big change starts with a very simple decision: Not to wait for the perfect time, but to get up and take the first step.
Reported with the assistance of Limor Iluz, district physical therapist, Maccabi Healthcare Services, Northern Region.