Walking More, Sitting Less: New Research Underscores the Lifelong Health Benefits for Rural and Island Communities

New global research has reinforced what many rural and island communities in Scotland already know from lived experience: walking is one of the simplest, most powerful ways to protect long‑term health.

The latest analysis, published in The Lancet Public Health, shows that even modest increases in daily steps can significantly reduce the risk of early death, cardiovascular disease, diabetes, dementia and depression. The findings highlight the dangers of prolonged sitting — now common even in traditionally active rural areas — and point to walking as a low‑cost, accessible intervention with major health benefits.

For rural and island residents, these insights resonate strongly. Communities from the Northern Isles to the Highlands and Islands have long relied on walking as a way of life, whether for work, transport, or connection with nature. Programmes such as the revived Walk on Hebrides initiative show how walking can strengthen physical and mental wellbeing, reduce isolation and bring people together in places where services are dispersed and travel options limited.

The new research adds weight to this lived experience. Studies show that benefits begin at surprisingly low levels of activity — even 2,000–4,000 steps a day can make a measurable difference — and continue to increase with higher step counts. For rural and island communities, where distances, weather and transport barriers can make structured exercise difficult, this message is empowering: small, everyday movements genuinely matter.

Walking Scotland echoes this evidence in its feature “Walking a bit more and sitting a bit less could add years to your life”, which highlights how simple changes — a short lunchtime walk, choosing to stand more often, or taking the long way round the village — can support healthier ageing and reduce long‑term health risks.

You can read the “walking a bit more and sitting a bit less could add years to your life” feature here.

To help people build these habits, Walking Scotland is encouraging individuals, workplaces and community groups to join the Step Count Challenge, a friendly and motivating way to track progress and stay active — especially valuable in rural and island areas where organised fitness opportunities may be limited.

The Scottish Walking and Wheeling Survey 2025 also highlights the important role of dogs in keeping people active. Dog owners consistently report higher daily step counts and more regular walking patterns — a reminder that four‑legged companions can be powerful motivators, particularly in rural settings with abundant outdoor space and walking routes.

Across Scotland’s rural and island communities, walking is more than exercise — it is connection, culture and resilience. As the evidence continues to grow, the message is clear: every step counts, and even small changes today can add up to years of benefit tomorrow.