Research shows this target isn’t always helpful – I now aim for 7k steps a day, giving me more time for other types of fitness

I’ll admit it: I’m one of those annoying people who regularly talks about getting their steps in. And that’s because walking is one of the easiest ways to look after my mental and physical health. Whether it’s a morning ponder around the park to wake up before work, or a meandering weekend stroll between coffee shops, walking is something that always makes me feel good. Plus, it’s a simple way to tick off exercise.

I’ve hit a daily average of at least 10,000 steps for the last three years. But even though walking feels great, the pressure to reach that arbitrary step count was sometimes more stress than it was worth. I’d find myself relaxing on the couch for an evening and realising I hadn’t quite hit 10,000. I’d then have to decide whether to head out again, or be left with a slight guilt that I was abandoning my goal for that day.

Over the past few months, work has become increasingly busy and I’ve found myself more overwhelmed and stressed. I had to find some more time for myself and reducing my steps felt like an easy way to achieve that.

Serendipitously, a new study was published by The Lancet that looks specifically at the benefits of walking 7,000 steps per day. Researchers concluded that this number is enough to reduce the risk of dying by 47 per cent, compared with 2,000 a day.

It also found that hitting 7,000 steps daily can reduce your risk of cardiovascular disease by 25 per cent, reduce the risk of dementia by 38 per cent, and reduce the risk of depression by 22 per cent.

With this in mind, my new target has been 7,000 for the last few months, which has given me extra time in my days, while still getting me outside and moving my body regularly.

Why 7,000 steps per day is just as good

So is 7,000 really the new 10,000? It might be a more realistic aim, given that the average person living in the UK takes 5,951 steps per day, according to a recent survey conducted by PureGym.

“A target of 7,000 steps per day can be a very reasonable and beneficial goal for someone who is currently relatively inactive,” says Dr Suzanne Wylie, a GP and medical adviser for IQdoctor. “While the oft-quoted figure of 10,000 steps has become popular in the media, research shows that meaningful health benefits can be achieved with lower levels of daily activity, particularly for those starting from a sedentary baseline.”

Dr Mhairi Morris, a senior lecturer at Loughborough University’s School of Sport, Exercise and Health Sciences, says that 7,000 might even be too ambitious, depending on your current lifestyle. “If you’re absolutely sedentary, maybe start with 5,000 steps,” she suggests.

The reason so many health bodies and experts recommend walking regularly is because it’s one of the most, if not the most, accessible form of exercise. “Increasing daily steps gradually to around 7,000 can improve cardiovascular health, aid weight management, enhance mood, and reduce the risk of chronic conditions such as type 2 diabetes and hypertension,” Dr Wylie explains.

“Regularly achieving a decent number of steps, or moving consistently throughout the day, strengthens bones, and improves insulin sensitivity, joint mobility, and balance, reducing the risk of falls and injuries, particularly as we age.”

All that being said, walking everyday is good for your health because moving every day is good for your health – there’s not necessarily a magical health benefit unlocked if you hit 10,000 steps a day. In fact, a large review looking at a wide range of studies found that the benefits of walking when it comes to reducing the risk of death, cardiovascular disease, dementia, and falls were unlocked at around 5,000 to 7,000 steps per day.

Researchers even concluded that 7,000 steps per day is associated with “clinically meaningful improvements in health outcomes and might be a more realistic and achievable target” compared to 10,000 steps.

Ditching my target gave me more time for other exercise

Before the switch, I was cautious that a reduction would make me less fit. Since hitting 10,000 steps most days for the past three years, it’s been a lot easier to maintain my weight. Before, my weight often fluctuated.

Switching to 7,000 steps hasn’t had any effect on this so far. I still feel fit and healthy while walking and I haven’t noticed any changes in my weight. Granted, I am still relatively active in other ways. I go to the gym to strength-train twice a week and I also regularly do Pilates and yoga. Not being so dedicated to steps has actually made me more active – I’ve also started cycling more.

More importantly, hitting my target is now more convenient. I’m often able to do it without thinking, and on sedentary days, it takes me just over an hour to walk the steps in one go, whereas it would take me at least 90 minutes before.

In this respect, reducing my step count has been an easy way to help me feel less stressed. Plus, it still ensures I’m regularly walking and prioritising self-care, without as much pressure.

A 10-minute brisk walk a day is better

I was under the impression that I should be hitting 10,000 steps on top of other forms of exercise, but Dr Morris says this isn’t necessarily the case: “Physical activity doesn’t just come in the form of steps. You could go to a dance class, you could do yoga or strength training. I think it’s important that people do lots of different types of physical activity and exercise, because they’re getting multiple different benefits from different types of exercise.”

However, walking is a great place to start – it’s low impact, accessible, and it has a lot of health benefits. On top of this, your daily step count is often a good indicator of your overall movement levels, according to Dr Wylie.

“Steps are a useful proxy for general movement throughout the day, so very low step counts over extended periods could reduce incidental physical activity that benefits circulation and metabolism,” she explains.

Various health bodies have recommended 10,000 steps per day as a benchmark, including the US Center for Disease Control and Prevention. The NHS previously recommended 10,000 steps per day, whereas now they simply recommend a 10-minute brisk walk per day, as part of 150 minutes of weekly exercise.

According to Dr Wylie, 7,000 steps is enough to feel the benefits of walking: “The key is consistency and gradually building up from your current activity level rather than aiming for a figure that may feel unattainable.”