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Join today<\/a><\/p>\n \n Already a member? Walking<\/a> 10,000 steps a day is among the most parroted health<\/a> and fitness<\/a> prescriptions in the 21st century. But it turns out that it\u2019s all built on a bit of a myth<\/a>. <\/p>\n This lovely round number wasn\u2019t spawned from scientific research; it was fabricated by a 1960s marketing campaign for a Japanese pedometer \u2013 the manpo-kei, or 10,000-step meter. Some suggest it was picked because the Japanese character for 10,000 looks a little bit like a person walking<\/a>. <\/p>\n Since then, the exercise<\/a> world has taken the figure to heart, with many fitness trackers<\/a> making it their headline daily goal. Some researchers have even used it to shape their studies. <\/p>\n But it has faced backlash too. Walking 10,000 steps each day<\/a> is equivalent to roughly 90 minutes of movement, which many people argue they simply don\u2019t have time for<\/a>. <\/p>\n As a fitness journalist and coach<\/a>, my job is helping people to build a body they enjoy living in, and to do so using the most efficient and fun methods possible. For that reason, I have followed the research and evidence around walking for better health<\/a> like a hawk. And I\u2019ve learned some surprising lessons along the way. <\/p>\n How many steps do you need for better health? <\/p>\n The body isn\u2019t like an on\/off switch \u2013 you don\u2019t get zero benefits if you walk 9,999 steps in a day, then an avalanche of perks when you walk 10,000. <\/p>\n Research repeatedly shows that even a small increase in your number of daily steps \u2013 or movement in general \u2013 will leave your body feeling and functioning better. <\/p>\n Moving for five minutes, or roughly 500 steps<\/a>, improves blood flow to the brain, says co-author of Walk: Your Life Depends On It<\/a>, Dr Milica McDowell. This can boost clarity of thinking, creativity and mood, while reducing symptoms of anxiety and depression.<\/p>\n Research published in the European Journal of Preventative Cardiology<\/a> found that taking as little as 2,337 steps per day could reduce your risk of cardiovascular disease, while anything from 3,867 daily steps could reduce your risk of all-cause mortality \u2013 ie. death from any cause. <\/p>\n Higher amounts of daily walking (up to the 9,800-step mark<\/a>) have been linked to significant declines in dementia risk. Meanwhile, a study led by the University of Granada<\/a> concluded that most heart health benefits could be secured with roughly 7,000 steps per day, and 8,000 would \u201csignificantly reduce the risk of premature death\u201d.<\/p>\n \u201cWe\u2019ve shown for the first time that the more steps you take, the better, and that there is no excessive number of steps that has been proven to be harmful to health,\u201d explains Francisco B. Ortega, a professor at the University of Granada\u2019s department of physical education and sports.<\/p>\n Read more: The 10-minute workout that can make you stronger for life<\/a><\/p>\n In other words, the more you move, the better your health is likely to be. But with daily walking, there is a point of diminishing returns \u2013 most of the benefits are gained from the first 7,000-8,000 steps. After that, bang for your buck tails off. <\/p>\n The crucial point to take away from this is that any and all daily movement actively counts towards better health for your mind, muscles and organs. This is probably because the human body is designed to move, helping our ancient ancestors find food and safe places to live. <\/p>\n Thanks to cars, supermarkets, and other relatively modern innovations, exercise is no longer necessary for survival. But a prehistoric hangover means our bodies are still at their best when we move them regularly. So nowadays, we have to actively choose to move. <\/p>\n Walking is one of the most natural and accessible ways to do this. If you cannot walk for whatever reason, daily steps do not have a monopoly on health benefits. All movement counts, whether that\u2019s swimming, handcycling or otherwise. <\/p>\n Read more: I walked 10,000 steps a day with a weighted backpack for a week \u2013 here are five reasons I\u2019m not stopping<\/a><\/p>\n The importance of timing <\/p>\n As well as causing your risk of many chronic diseases to plummet, regular movement also regulates your blood sugar levels. When you move, glucose in your bloodstream is pulled into the cells of working muscles, saving your pancreas from having to work quite so hard. This process protects you from insulin resistance and diabetes in the long run.<\/p>\n Research suggests a short (10 to 15-minute) walk after eating can elevate this effect, with many cardiologists I\u2019ve interviewed swearing by post-meal strolls for better health. <\/p>\n A study in the Diabetes Care<\/a> journal found that taking a 15-minute walk after meals helped those aged 60 and up keep their blood sugar levels in check, while a (very small) study in the International Journal of General Medicine<\/a> suggested that moving after meals might accelerate weight loss. <\/p>\n Read more: Scientists share six easy ways to increase the health benefits of your daily walk<\/a><\/p>\n The question of pace <\/p>\n Your daily number of steps is only one part of the equation when aiming to better your health through walking. If you can increase the challenge of your walk, it is likely to deliver greater health benefits in less time. This can be done by upping the pace, tackling hills or even rucking<\/a> (where you carry a weighted rucksack while walking). <\/p>\n
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Raising your heart rate higher, by walking faster, tackling hills or rucking (walking with a weighted rucksack) can deliver more health benefits in less time, evidence suggests (Getty\/iStock)<\/p>\n![\"Most](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/11\/iStock-2149250797.jpg\")
Most health benefits related to cardiovascular disease and all-cause mortality risk can be harnessed at 7,000-8,000 daily steps, research has found (Getty\/iStock)<\/p>\n![\"All](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/11\/2302717098...jpeg\")
All movement counts towards better health, whether that’s swapping public transport for a walk or opting for the stairs over an escalator (Getty)<\/p>\n