Forget the 10,000-step rule: Here’s how much you may actually need to walk daily

For many years, running long distances, going to the gym, and coming out of a workout soaked in sweat were all considered forms of exercise. In contrast, walking may seem almost too simple to count. More and more research points to the opposite. Walking on a regular basis can promote heart health, fitness, and good ageing; brisk walking can also help with weight control. However, that begs the obvious question: What is the recommended daily walking distance? Fitness experts say that there isn't a single number that suits everyone.

Do You Really Need to Walk 10,000 Steps?

Depending on stride length, the well-known goal of 10,000 steps a day translates to about five miles. However, it shouldn't be regarded as a universal minimum. Albert Matheny, a certified strength and conditioning specialist, registered dietician, and co-founder of SoHo Strength Lab, told Prevention that a person's current activity level and other forms of exercise are important considerations for determining the appropriate distance. The notion that everyone must reach 10,000 steps in order to experience significant health benefits has also been refuted by research.

The amount of steps linked to gradually decreasing mortality risk varied with age, according to a comprehensive meta-analysis of over 47,000 adults published in The Lancet Public Health in 2022. For those under 60, the benefits peaked at about 8,000 to 10,000 steps per day, whereas for those over 60, they peaked at about 6,000 to 8,000. The more positive message is that walking can improve your health even if you don't reach 10,000 steps.

What Can a Daily Walk Do for Your Body?

Despite its simplicity, walking has many potential advantages that go well beyond just burning calories. Walking helps enhance circulation, bone density, and cardiovascular health, according to Doug Sklar, a certified personal trainer and founder of the New York fitness studio PhilanthroFIT, who spoke with Prevention.

When done at a high enough level, brisk walking also qualifies as moderate-intensity physical activity. Adults should engage in muscle-strengthening activities two or more days a week in addition to at least 150 minutes of moderate-intensity aerobic activity, according to the US Centers for Disease Control and Prevention. Regular walking has been associated in studies with improved cardiovascular health and a decreased chance of dying young. Sleep and mental health can also be enhanced by general physical activity.

Start With How Much You're Walking Now

Instead of suddenly chasing five miles every day, experts recommend establishing how much you currently walk and gradually increasing it. Sklar suggests choosing a goal slightly above your normal activity. For one person, that might mean adding five minutes. For another, it could be an additional mile. This approach can make walking easier to maintain because it doesn't require reorganising your entire day. A short walk to get coffee, walking while taking a phone call, using a treadmill while watching television or meeting a friend for a walk instead of sitting in a café can all increase daily movement.

How to Make Walking More Challenging

Once a normal walk starts feeling easy, there is no need to abandon it for a completely different workout. Increasing your pace, travelling farther or adding hills can raise the difficulty. Sklar recommends gradually increasing speed or incline so progress can be monitored without making the change overwhelming. People with joint problems or those who find conventional walking uncomfortable may need a different approach. Matheny suggests that walking in a swimming pool can reduce the load placed on joints while still providing movement. Cycling is another low-impact option. Anyone pregnant, postpartum or managing a health condition should speak with a healthcare professional before significantly changing their exercise routine.

Five Miles Is a Goal, Not a Rule

The most important lesson is probably that walking doesn't become healthy at step 10,000. Reaching 4,000 or 5,000 steps on a regular basis is still improvement for someone who averages 3,000 steps. A person who is currently walking 8,000 may decide to raise their intensity or strive for 10,000. Therefore, the ideal daily walking goal is one that you can actually keep and that takes into account your age, level of fitness, health, and starting point. Exercise doesn't have to be exhausting. Sometimes it's as easy as walking a bit farther than you did the day before to start improving your health.