You don’t need to walk 10,000 steps a day to improve your health. Here’s what health experts actually recommend.
Walking is one of the simplest ways to add more physical activity to your routine, but how much do you really need?
According to the Centers for Disease Control and Prevention (CDC) and the U.S. Department of Health and Human Services (HHS), adults should get at least 150 minutes of moderate-intensity aerobic activity each week. Brisk walking is one way to reach that goal. Adults should also do muscle-strengthening activities at least two days a week.
For walking, that could mean 30 minutes a day, five days a week.
Do You Need 10,000 Steps?
The short answer is no.
The federal Physical Activity Guidelines do not require adults to reach 10,000 steps a day. The recommendations are based on the amount and intensity of physical activity rather than a specific step count.
Research does show that higher daily step counts are associated with better health outcomes. A 2022 study published in JAMA Internal Medicine followed 78,500 adults and found that higher daily step counts were associated with lower risks of death and cardiovascular and cancer outcomes, with benefits observed up to approximately 10,000 steps per day.
However, the study was observational, meaning it found an association rather than proving that reaching a particular number of steps directly prevents disease.
So if you’re currently averaging 4,000 steps, you don’t have to jump straight to 10,000. Increasing your activity from your current level can still be worthwhile.
What Counts as a Brisk Walk?
A brisk walk should make your heart rate and breathing increase, but you should still be able to talk.
The CDC considers brisk walking a moderate-intensity activity. One simple way to judge your pace is the talk test: you should be able to talk, but singing comfortably would be difficult.
Your ideal pace will depend on your fitness level.
Is 30 Minutes Enough?
For general health, 30 minutes of moderate activity five days a week meets the 150-minute weekly recommendation.
You can also break that time into smaller periods. For example, try three 10-minute walks throughout the day. The CDC emphasizes that some physical activity is better than none.
For additional health benefits, HHS recommends working toward 300 minutes of moderate-intensity activity per week.
What Are the Benefits?
Regular physical activity can help improve sleep and mental health and lower the risk of several chronic conditions, including heart disease, stroke, and type 2 diabetes, according to the CDC.
You don’t need a magic number of steps to make walking worthwhile.
Aim for at least 150 minutes of moderate-intensity physical activity each week, with brisk walking being one simple way to reach that goal. Add muscle-strengthening activities at least two days a week, and gradually increase your activity if you’re currently inactive.
The goal isn’t perfection. It’s finding ways to move more and make physical activity a regular part of your routine.
This article is for general informational purposes and is not a substitute for medical advice. If you have a health condition, injury, or concerns about starting a new exercise routine, consult a qualified health care professional.
