Stop chasing 10,000 steps daily: US entrepreneur Karl Mehta shares 7 simple walking habits that may control blood sugar level, improve health

When we talk about fitness and overall health, walking 10,000 steps every day is treated as a gold standard. But US entrepreneur and investor Karl Mehta shared a video on X, which challenges this practice stating that science tells a different story.

In a recent podcast clip shared online, Mehta described walking as "the most underrated medicine on Earth," highlighting research that associates regular walking to lower blood sugar, reduced blood pressure, improved mental health and a lower risk of premature death.

His message was simple: health benefits are not just about hitting an arbitrary step target. How, when and why you walk may matter just as much.


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The 10,000-Step Goal Started as a Marketing Idea

One of the biggest takeaways from Mehta's discussion was that the widely accepted 10,000-step benchmark did not originate from medical research.

According to the podcast, the number gained popularity in 1965 when a Japanese company launched a pedometer called the "Manpo-kei," which translates to "10,000-step meter."

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More recent research analyzing dozens of studies suggests that the biggest health gains occur well before 10,000 steps. Mehta cited data that found that 7,000 daily steps was associated with a significantly lower risk of early death compared with people who walked only about 2,000 steps per day.

Why Walking After Meals Matters

Mehta also emphasized the benefits of taking a short walk after eating. Even a 10-minute short stroll can help reduce post-meal blood sugar spikes by encouraging muscles to absorb glucose more efficiently. The benefits may include:

Better blood sugar control
Fewer energy crashes
Improved metabolic health

According to the discussion, even two to five minutes of walking can make a difference, especially when done within an hour after a meal.

Speed Can Be More Important Than Step Count

Mehta pointed out that walking pace plays a major role in health outcomes. But a brisk pace of around 100 steps per minute can deliver far more benefits than a slower stroll, even if the total number of steps remains the same. This level of effort helps increase heart rate and improve cardiovascular fitness.
A simple rule of thumb:

You should be able to talk comfortably

You should not be able to sing

Start the Day With a Walk in Natural Light

A 10-15 minute outdoor walk shortly after waking can help regulate the body's internal clock, improve sleep quality and boost daytime energy levels. Exposure to natural light in the morning has been linked to better circadian rhythm regulation, making this habit a simple way to support both physical and mental well-being.

Sitting Less May Be Just as Important as Exercising More

Many people spend hours sitting at desks despite working out regularly.

Mehta suggested breaking up long periods of sitting with short movement breaks every 30 to 45 minutes. Walking for just two or three minutes throughout the day can help maintain healthier blood sugar and insulin levels, reducing some of the negative effects associated with prolonged sitting.

Add Hills, Stairs or Extra Weight

Once regular walking becomes easy, Mehta recommends increasing the challenge rather than simply adding more time.

Some options include:

Walking uphill
Using treadmill incline settings
Taking stairs instead of elevators
Carrying a weighted backpack, often called "rucking"

These variations can provide additional benefits for the heart, muscles and bones while remaining relatively low impact on the joints.

Walking Can Help Clear Your Mind

Beyond physical health, walking may also support mental performance. Mehta cited research suggesting that walking can enhance creativity, reduce anxiety and improve mood.

For people feeling stressed, overwhelmed or mentally stuck, a short walk outdoors may offer a surprisingly effective reset. As he explained, walking activates multiple systems in the body, helping muscles use blood sugar, relaxing blood vessels and supporting brain function.

The 7-Step Walking Formula

According to Karl Mehta, the most effective walking routine includes:

• Aim for around 7,000 steps rather than obsessing over 10,000
• Walk after meals
• Maintain a brisk pace
• Get a morning walk in natural light
• Break up long periods of sitting
• Add incline, stairs or extra weight
• Use walking as a tool for mental well-being
• Why Walking Remains One of the Best Health Investments

Walking requires no expensive equipment, gym membership or advanced fitness level. Yet research continues to show that it can improve heart health, metabolic function, mood and longevity.

For those struggling to maintain complex workout routines, Mehta's message offers a reminder that one of the most powerful health habits is also one of the simplest: putting one foot in front of the other.