Do you really need to walk 10,000 steps a day?

The common goal of walking 10,000 steps a day is often touted as a benchmark for daily activity, but is this number magical when it comes to improving your health? The short answer is no, but let’s delve deeper into why any form of movement is beneficial and how you can adapt this guideline to suit your lifestyle.

Understanding the 10,000 Steps Goal

The 10,000 steps a day goal didn’t originate from scientific research but from a Japanese marketing campaign in the mid-1960s for a pedometer. The number was chosen more for its catchiness than for clinical evidence.

Studies do show benefits to aiming for this number. For example, a Harvard study found that women who averaged approximately 4,400 steps per day had significantly lower mortality rates compared to those who took fewer steps. Mortality rates progressively improved before levelling off at around 7,500 steps per day.

Benefits of Regular Movement

Research has suggested that regular movements has a range of benefits, including:

  • Physical Health: Regular physical activity, including walking, can help improve cardiovascular health, aid in weight management, and reduce the risk of chronic diseases such as diabetes and hypertension.
  • Mental Health: Walking and other forms of exercise can also have significant benefits for mental health, including reducing symptoms of depression and anxiety.
  • Longevity: Consistent moderate exercise, like walking, is linked to a longer lifespan and better quality of life in older age.

How Many Steps Do You Really Need?

  1. Personalise Your Goals: Not everyone needs to hit 10,000 steps. Depending on your age, health status, and fitness goals, a lower number might be more suitable and still beneficial.
  2. Listen to Your Body: Pay attention to how your body responds to exercise. If you feel pain or discomfort, adjust your activity level accordingly.
  3. Mix It Up: Incorporate different types of movement into your routine, such as cycling, swimming, or yoga, to keep things interesting and work different muscle groups.

Encouraging Any Form of Movement

  • Start Small: If you’re new to regular exercise, start with what you can manage, even if it’s just a few minutes a day. Gradually increase the duration and intensity of your activities.
  • Find Activities You Enjoy: You’re more likely to stick with a routine if you enjoy the activities. Whether it’s dancing, hiking, running, or playing a sport, enjoying your exercise is key to making it a part of your daily life.
  • Incorporate Movement into Daily Life: Take the stairs instead of the elevator, walk or bike to the store instead of driving, or stand up and stretch during long periods of sitting.


While walking 10,000 steps a day can be a great goal for some, it’s important to remember that any increased activity level will likely benefit your health. The key is consistent, regular movement, regardless of the form it takes. Encouraging yourself to stay active in a variety of ways can help maintain both physical and mental health.

By emphasising the importance of any physical activity, we aim not just for longer lives but for healthier ones. So, whether it’s 10,000 steps or 10 minutes of yoga, the best exercise might just be the one that you actually do!


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Published by Georgia Chilton

In her teenage years, a love of food and rowing led Georgia into this field as she wanted to know how to optimise performance through nutrition. With a BSc in Nutrition and an MSc in Sports and Exercise Nutrition, she has the skill set to help you track towards your goals and maximise your potential.

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