For years, the idea that walking 10,000 steps a day is essential for good health has been widely accepted. This simple guideline has become a popular fitness goal. However, a growing body of research suggests that this one-size-fits-all recommendation may not be as accurate as we once believed. A team of international researchers has analyzed how many daily steps are actually beneficial, considering various factors such as lifestyle, age, and overall activity levels.
What they found could change how we approach daily movement. Adding extra steps to your routine can make a significant difference, even if you live a highly sedentary lifestyle. According to their findings, taking fewer than 10,000 steps may still provide substantial health benefits.
How a sedentary lifestyle affects health
It is well known that leading a sedentary life is linked to a shorter lifespan and an increased risk of developing serious health conditions such as diabetes, cancer, and cardiovascular disease (CVD). Unfortunately, modern life encourages extended periods of inactivity, whether due to office jobs, long commutes, or digital entertainment.
Studies indicate that those who incorporate more walking into their daily routines tend to have a lower risk of these health concerns. Additionally, walking at a brisk pace and increasing step counts further reduces health risks. However, until now, it was unclear whether increasing daily steps could effectively counteract the negative impacts of prolonged sitting, especially for highly inactive individuals.
Experts reveal the ideal number of daily steps
Recent research suggests that there is no magic number when it comes to daily steps, but more movement is always beneficial. In a study involving over 72,000 participants from the UK Biobank—a long-term health research database established in 2006—scientists tracked physical activity levels and health outcomes over an average of 6.9 years.
Participants wore wrist accelerometers for seven days to measure their average daily steps and total time spent sitting. Those who sat for extended periods were classified as having high sedentary time, while those with lower sitting durations were categorized as having low sedentary time. The median time spent sitting was recorded at 10.6 hours per day.
The study found that participants who increased their daily step count significantly reduced their risk of CVD and premature death. Even for those who spent long hours sitting, adding extra steps to their daily routine proved to be an effective way to mitigate the risks associated with inactivity.
How many steps do you really need?
The study’s findings indicate that the benefits of walking begin to emerge at approximately 4,000 to 4,500 steps per day, regardless of how much time a person spends sitting. However, the most significant health improvements were observed in participants who walked between 9,000 and 10,000 steps per day. In this group, the risk of developing CVD was reduced by 21%, while overall mortality decreased by 39%.
Even a modest increase in daily steps can make a difference. The study found that individuals who walked more than 2,200 steps per day had a lower risk of mortality and cardiovascular disease compared to those who were less active. This suggests that every step counts and that incorporating more movement into daily routines can have a profound impact on long-term health.
Why step count matters
Walking is one of the simplest and most accessible forms of exercise, requiring no special equipment or expensive gym memberships. It promotes cardiovascular health, strengthens muscles, improves mental well-being, and aids in weight management. Even for those who struggle with mobility or have physically demanding jobs, small adjustments like walking short distances, taking the stairs, or adding light physical activity throughout the day can yield noticeable health benefits.
Rethinking the 10,000-step myth
While the 10,000-step goal remains a useful benchmark, this study reveals that lower step counts still offer valuable health advantages. Rather than fixating on a single number, the key takeaway is that movement—at any level—contributes to better overall well-being.
For those with demanding jobs or mobility limitations, setting a personalized step goal based on ability and lifestyle may be a more effective approach. Whether it’s 4,500 steps or 9,000 steps, increasing movement whenever possible can lead to significant health improvements.
The bottom line
The belief that everyone must reach 10,000 steps per day to maintain good health is now being reconsidered. Scientific research supports the idea that even moderate walking can help combat the negative effects of a sedentary lifestyle. With health benefits starting as low as 4,000 steps, there’s no need to feel discouraged if you can’t hit the traditional target.
Instead of focusing on arbitrary numbers, the best approach is to incorporate as much movement as possible into your daily routine. Whether through small adjustments or more structured exercise, every step brings you closer to better health.
