Walking 10,000 steps daily is seen as a fitness goal by many. But experts say it began as marketing, not medical advice, and while helpful, it’s not the only way to stay healthy.
For many fitness tracker users, hitting 10,000 steps a day has become a daily goal and a feeling of achievement. It’s often seen as the gold standard for staying active. But does walking 10,000 steps a day really benefit you? Researchers have found that walking more each day does come with various health benefits. But experts agree that it’s not just about the number.
Walking more can cut risk of chronic disease
Walking is one of the simplest ways to move more and reduce time spent sitting. “Aiming for 10,000 steps a day can help reduce sedentary habits like binge-watching TV or scrolling on your phone for hours,” says Kaleigh Ray, a certified exercise physiologist.
Being sedentary is linked to several health problems, including heart disease, high blood pressure, diabetes, some cancers, osteoporosis, and mental health conditions like anxiety and depression.
According to Sturm, “Research shows that increasing your daily step count is linked to lower risk of death, better heart health, and improved metabolic function.” Studies have shown benefits starting around 7,500 steps per day and going up to 10,000, so even small increases count.
It may help you live longer
Getting more steps in could also help you live longer. A 2022 study published in Circulation found that people who did 150 to 300 minutes of moderate activity per week reduced their risk of dying from heart disease by 22 per cent to 31 per cent.
Another 2023 study published in JAMA Oncology showed that even short bursts, just 1 to 2 minutes of vigorous activity like fast walking, could lower cancer risk.
Even if you can’t fit in long workouts, moving more in small chunks still makes a difference.
It’s also good for your mental health
Walking is not only good for the body, it can be a powerful tool for the mind. “Physical movement releases endorphins, which help reduce stress and improve your mood,” says Sturm.
Research has found that regular physical activity is linked to better body image, improved self-esteem, and lower rates of anxiety and depression. And the good news is, you don’t need to reach 10,000 steps to get these mental health benefits.
Starting with a smaller step goal and building up over time can be more realistic and easier to stick with long-term.
But step counts aren’t the whole picture
The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate aerobic activity each week, plus two days of strength training.
“If those 10,000 steps include brisk walking, you’re probably meeting your aerobic goal. But walking alone isn’t enough for a well-rounded fitness routine,” says Sturm. Strength and mobility exercises are just as important to build muscle, protect joints, and prevent injury.
So while walking helps, it shouldn’t be your only form of exercise.
Can you overdo it?
“Some people fixate on the step count even when they’re already active in other ways,” Sturm explains. Signs of overexercising include constant fatigue, mood swings, sore muscles, and injuries. It’s also important to eat enough to support your activity level.
Yes, say experts. While walking is low-impact, obsessing over hitting 10,000 steps, especially if you already have a regular exercise routine, can lead to overtraining.
If you’re already doing strength training, cardio, or other workouts, you might benefit more from adding a rest day than more steps.
Move more, but be smart about it
There’s no doubt walking more is good for your health. It can reduce your risk of chronic diseases, improve your mood, and even help you live longer. If aiming for 10,000 steps a day gets you off the couch, go for it.
But don’t stress if you fall short. Research shows benefits start even at 7,000–7,500 steps. Just remember to include strength training and mobility work a couple of times a week, and take rest days when needed.
In the end, the best step goal is the one that fits your lifestyle and keeps you moving.
