I Swapped A 10k Step Goal For A '3-3-30' Method Lunch Walk – It's Much More Efficient

Though the 10,000 steps a day “rule” is actually a marketing gimmick, there is some merit to getting a few thousand paces under your belt (or should that be soles?) daily. 

Some research suggests that 7,000 steps a day can help to lower heart disease, cancer, type 2 diabetes, depression, and falls risk, and can even reduce your likelihood of all-cause mortality by 47%.

But since I gave up my sleep tracker, I’ve grown a little weary of step-counting devices too. So, I tried a 3-3-30 walk on my lunch break instead (experts say a midday stroll can help to boost our mood and health in winter and early spring). 

That’s because some research says the half-hour activity could improve your blood pressure, aerobic capacity, and strength even more than “regular” walking,

What is 3-3-30 walking? 

It’s a type of interval training, a bit like the “Jeffing” or “run walk run” method is for runners. 

It involves walking briskly for three minutes, then more slowly for another three minutes, on repeat for half an hour. 

A study into the technique concluded that “High-intensity interval walking may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity”.

These results were stronger for the interval walking group than the steady-pace walkers. 

Speaking to HuffPost UK previously, doctor and consultant practitioner, Dr Hussain Ahmad, said: “If you’re aiming to maintain general health, brisk walking for at least 150 minutes a week (about 30 minutes a day, five days a week) can help reduce the risk of heart disease, improve mood, and support weight management”. 

Brisker walking is associated with a 20% lower risk of early death compared to 4% for slower walkers. 

Just to add the vitamin D-boosting cherry on top, doing the surprisingly efficient workout when the sun is at its highest – from 11am to 3pm – can boost your mood, sleep, and energy in the cooler months.

So, how did it go? 

I don’t know if it was because I tried 3-3-30 walking on the same day this year’s endless barrage of storms gave way to sunshine, but I couldn’t believe how much it boosted my mood. 

It’s also way more practical than my noble, but unrealistic, step count goals, which sometimes required either an earlier wakeup than I can usually manage or a dark, depressing post-work stroll. 

A plus: because I wasn’t checking my step count during the walk, I was able to concentrate more on the nature around me (including some impossibly cute fluffy gislings, pictured above). 

That meant the walk was more sustainable, more enjoyable, and (probably) more efficient. No wonder I’ve been trying to get friends and family on board.