For those considering a fitness overhaul, aiming for 10,000 steps every day may not be necessary to obtain meaningful health benefits, according to medical advice. Recent extensive research indicates that a more attainable goal of about 7,000 steps daily can provide substantial advantages, with improvements beginning at even lower step counts.
Comparing individuals who take 7,000 steps a day to those completing around 2,000 steps, the risk of death from any cause was found to be 47 per cent lower. Additionally, there was a 25 per cent reduction in the likelihood of developing cardiovascular disease. Dr Asiya Maula, a general practitioner at The Health Suite, explained: “The figure of 10,000 steps has become ingrained as the benchmark for an active day, but it is not a definitive cut-off point between success and failure.
“For someone currently taking only 2,000 or 3,000 steps daily, trying to reach 10,000 immediately can be daunting. It is more beneficial to aim for a smaller, achievable increase that can be maintained consistently than to set an ambitious target that only lasts a few days.”
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This perspective follows a systematic review and meta-analysis published in The Lancet Public Health, which evaluated 57 studies from 35 cohorts spanning over ten countries. The analysis revealed that reaching 7,000 steps compared to 2,000 was linked with reduced risks not only of death but also dementia, depressive symptoms, type 2 diabetes, and falls.
However, these findings are based on observational data, which show associations but do not prove that walking more directly causes all the health improvements. Dr Maula emphasised: “The important takeaway is not that everyone must hit exactly 7,000 steps or that this number guarantees protection from illness.
“Meaningful benefits start well before 10,000 steps. People already comfortably achieving more than 7,000 steps have no need to cut back.”
It is also worth noting that step counters do not account for activities like swimming, cycling, or some strength training exercises. Therefore, a lower step count does not necessarily mean a person is inactive.
Dr Maula advises individuals to monitor their usual step count over several days before setting targets, rather than adopting arbitrary numbers seen on social media. For example, someone averaging 3,000 steps might begin by adding 500 to 1,000 steps through simple changes such as taking a short walk after lunch, getting off public transport one stop early, or walking while on the phone.
She suggests breaking the total daily steps into manageable portions: “Splitting activity into three ten-minute walks can feel much more doable than searching for time for one long session. These breaks help reduce extended periods of sitting and all contribute to the daily total. Increasing walking speed in short bursts can also boost intensity without the need to run or undertake formal workouts.”
While increasing step counts is beneficial, adults should also incorporate muscle-strengthening activities and aim for recommended levels of moderate or vigorous exercise weekly, rather than relying solely on step counts.
Dr Maula concludes: “The goal of a successful fitness plan over the winter should be to develop habits that persist beyond the holiday season. If 7,000 steps per day feels unrealistic to start with, begin lower and gradually build up.
“The most meaningful target is not the most impressive figure on your step counter. It is the one that motivates you to be more active regularly, without causing pain, exhaustion or guilt.”