You Don't Actually Need To Hit 10,000 Steps A Day For Health And Fitness Benefits
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If you’re anything like me, walking is your preferred method of transportation. Not only is it accessible and free, but it’s low-impact and beneficial for your physical and mental health. You’ve likely heard 10,000 steps a day is the gold-standard, but this isn’t necessarily true for everyone.
Logistically speaking, 10,000 steps a day equates to approximately five miles, though there may be some variance based on your stride, says Natalya Vasquez, CPT, a certified personal trainer, health coach, and founder of Bridal Bootcamp San Diego.
How long it will take you to get in this many steps is also pretty individualized: “If you’re walking at a moderate pace of approximately 3.0 mph, or 20 minutes per mile, it would take approximately one hour and 40 minutes to walk five miles, but if you walk at a faster pace of 4.0 mph or approximately 15 minutes per mile, it would take approximately one hour and 15 minutes to walk five miles,” she explains.
But why is 10,000 steps the magic number? The recommendation originated from a Japanese company’s 1960s marketing campaign for their pedometer, says Vasquez. “The name of their pedometer translated into ‘10,000 steps,’ and at the time, there was no research to substantiate the claim that 10,000 steps was the gold-standard, but they simply set a higher bar for their population to encourage healthier behavior,” she explains.
What's not up for debate is that walking is great exercise for anyone with lower-body mobility since it’s low-impact and can be easily modified with speed and intensity, says Vasquez. It can also promote weight loss efforts and increase muscle definition in your legs, she adds.
That said, if you’re fairly inactive and currently get 2,000 steps per day, immediately jumping to 10,000 can be unrealistic and even unsafe, so Vasquez recommends gradually adding steps so your muscles and joints have time to adjust.
Keep reading to learn how many steps a day is actually enough, along with the major rewards of walking.
Meet the expert: Natalya Vasquez, CPT, is a certified personal trainer, health coach, and founder of Bridal Bootcamp San Diego.
Benefits Of 10,000 Steps A Day
It’s low-impact. “It requires minimal effort to start, and with time, you can increase the intensity of your walks without putting too much stress on your joints which is especially important as you age,” says Vasquez
It may reduce the risk of chronic disease. Walking can lower the risk of diabetes, heart disease, high blood pressure, and premature death, says Vasquez. It can also decrease the occurrence of obesity, sleep apnea, hypertension, and gastroesophageal reflux disease (GERD), per a 2022 study published in Nature Medicine.
It could help mitigate lower back pain. To a degree, walking strengthens your lower body muscles including the glutes, hamstrings, quads, and calves, along with your core and lower back, says Vasquez. (But don't neglect strength training!) “People often forget that any exercise or movement performed in a standing position engages your core, which includes the lower back, and this is why so many people feel relief in their lower back once they start walking consistently.”
It’s accessible. Walking is convenient so you can do it any place, any time. “Regardless of whether you’re in workout clothes, a dress, or a suit, you can walk,” says Vasquez. Plus, you can walk indoors or outdoors depending on the weather.
It can elevate your mood. Walking may help alleviate symptoms of anxiety and depression, says Vasquez. “Movement helps to release endorphins and serotonin, the hormones that make us feel good, and if you’re feeling stressed, anxious, or depressed, walking can help relieve some of those symptoms.” Need a midday pick-me-up? Take a lap during your lunch break or walk and talk on the phone during a work call.
How many steps a day is enough?
There isn’t one universal answer on how many steps a day is “enough,” because it depends on your ability, current fitness level, and time constraints.
That said, the sweet spot for lowering the risk of disease and premature death is walking between 7,000 to 8,000 steps a day, and anything more than that may plateau benefits, according to a 2023 study out of the University of Granada.
However, other factors like age, physical health, city’s walkability, or access to a treadmill also play a role in determining realistic goals, says Vasquez. “If you’re in a sedentary job and don’t move much throughout the day, you’ll want to gradually work on increasing your daily steps,” she explains. “A good goal would be to increase your steps by 2,000 to 3,000 from where you’re currently at, adjusting every couple of weeks, which will allow time for your body to adjust until you reach the 7,000 to 8,000 range or greater.”
Another pro tip? Break up your step goal throughout the day and go for small 15- to 20-minute walks when possible to make it less daunting, says Vasquez. Whether you pace while on a work call, walk your dog around the block, or park further away from the store, get creative with your steps.
Now, in terms of accurately tracking your steps throughout the day, Vasquez recommends using the Apple Health app on your iPhone or investing in a simple pedometer. If you want extra bells and whistles, she suggests a Garmin, Fitbit, or Apple Watch.
Frequently Asked Questions
Does walking pace matter?
When it comes to cardiovascular health, your pace dictates your intensity (light, moderate, or high), says Vasquez. “When you increase your pace, you increase your intensity and that can help with lowering the risk of various diseases,” she explains. The American Heart Association recommends a minimum of 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week, and moving at a quicker pace can help you reach that goal, she adds.
Walking at a higher intensity and quicker pace also burns more calories and may help you reach weight loss goals faster (in conjunction with a good nutrition plan), adds Vasquez.
Should older people walk the same number of steps?
It’s less about age and more about physical ability, says Vasquez. “If you have the physical strength and mobility to move more, then you should,” she explains. Don’t hesitate to talk to your doctor if you’re unsure of a good step count for you. “If you’re an inactive individual, regardless of age, your initial step goal will be lower, but that doesn’t mean once you’ve reached an advanced age your movement level should be capped if physically you have the ability to walk more.”
Plus, every 500 additional steps a day was associated with a 14 percent lower risk of heart disease, heart failure, and stroke, a 2023 study found. So if you feel good, listen to your body, talk to a professional if needed, and work your way up to more steps.
Is walking 10,000 steps good for weight loss?
Yes, walking 10,000 steps a day is a great movement goal and can help with weight loss when paired with a balanced diet and calorie deficit, says Vasquez. However, walking 10,000 steps alone without making any changes to your diet won’t necessarily lead to weight loss, she explains. “If you eat more calories than you burn, you won’t lose weight, which is why movement or steps alone is one piece of the weight loss puzzle.”
If you're on a weight loss journey, it’s also key to incorporate strength training which has a significant impact on your metabolism and fat burning capabilities, studies show, so incorporate resistance training at least three days a week.
What happens if you walk 10,000 steps a day for a month?
You’ll likely feel better both physically and mentally, says Vasquez. Not only does walking boost the happy hormones in your brain to reduce symptoms of anxiety, stress, and depression, but it also lowers the risk of obesity, hypertension, and heart disease, she explains.
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