Feeling guilty for not hitting 10,000 steps? Don’t: Neuroscientist debunks the viral trend and suggests an easier, science-backed approach

For years, the “10,000 steps a day” mantra has been promoted as the ultimate prescription for fitness. But what if you’ve been stressing over this target unnecessarily? Neuroscientist Dr. Wendy Suzuki is here to debunk the myth, offering a research-backed and more approachable way to stay healthy without obsessing over step counts.

The Myth Behind 10,000 Steps

In a recent Instagram post, Dr. Wendy Suzuki, a professor at New York University’s Center for Neural Science, addressed a common concern. “Raise your hand if you've ever felt guilty about not hitting your 10,000 steps,” she begins in a short video. “Well, guess what? That number started as an ad campaign, not as a scientific finding.”

Dr. Suzuki explains that while walking is beneficial, the magic number of 10,000 steps per day was created more for marketing than for health. “Research shows major benefits start closer to 7,000 steps,” she points out. “Even short bursts of movement can boost your brain and body health.”


Suzuki’s advice is clear: do not stress about the number itself. The key is movement you enjoy. “Get moving in ways that you really enjoy to get your steps in every day.”

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Experts Back It Up – Every Step Counts

Dr. Sudhir Kumar, a neurologist at Christian Medical College, Vellore, echoes this sentiment. He referenced findings from the UK Biobank study, which reveal that every extra 1,000 steps per day can reduce the risk of heart disease and stroke. “Even 2,500 to 4,000 steps daily can significantly lower mortality and cardiovascular complications compared to a sedentary lifestyle,” he said.

This suggests that meaningful progress starts far before reaching the 10,000-step benchmark. For those worried they are falling short, the message is clear – some movement is always better than none.

When Time Is Short

Dr. Palaniappan Manickam, popularly known as Dr. Pal, recently addressed the issue from a practical standpoint. While acknowledging that walking 10,000 steps can burn about 500 calories a day, he also points out that it takes roughly 1.5 hours to achieve this – an unrealistic expectation for many.

As an alternative, Dr. Pal recommends high-intensity interval training (HIIT). “A 30-minute session can burn as many calories as a long walk,” he explains, emphasizing its time efficiency. Alternating a few minutes of vigorous movement with periods of recovery not only saves time but also enhances cardiovascular health.

Brisk Walks and Short Bursts Matter

Short, brisk walks can be just as effective as longer, slower ones. According to Dr. Kumar, even a 30-minute session of faster-paced walking helps improve heart health, particularly for individuals dealing with hypertension. He suggests gradually increasing step counts while maintaining a brisk pace for the best results without overwhelming beginners.

Walking Smart

The Mayo Clinic offers practical advice on how to make walking more effective. Good posture, relaxed shoulders, an engaged core, and smooth heel-to-toe movements maximize the benefits of each step. Alternating between brisk and leisurely walking mimics interval training, while planning safe routes, wearing supportive footwear, and dressing appropriately for the weather ensure consistency. Including warm-up and cool-down routines further improves outcomes.

A More Compassionate Approach to Fitness

The pressure to hit a specific step count has left many feeling guilty or discouraged, especially during busy days or periods of low motivation. But as experts like Dr. Suzuki and Dr. Pal stress, the goal is not perfection—it is progress. Movement, in any form, offers benefits for both body and mind.

So next time you skip a few steps, don’t panic. Even small changes count toward better health. Walk when you can, move in bursts when you need to, and above all, find joy in staying active.