Daily Walking and Health Benefits: 10,000 Steps or Less?

One of the most frequently asked questions of physicians is about the effectiveness of walking as a form of exercise.

Jason Perry, M.D., primary care sports medicine physician with Baptist Health Orthopedic Care, doesn’t hesitate or mince words when patients inquire about this topic.

“We get questions in clinic all the time … ‘Is walking an effective form of exercise?’ Absolutely! Yes!” Dr. Perry states, reinforcing the idea that walking, as simple as it may seem, is one of the most effective exercises for improving health.

But Dr. Perry also recognizes the myth surrounding the notion of hitting 10,000 steps each day. The 10,000-step target, which has become almost iconic in fitness culture, is something he challenges.

“The next question we get is: ‘Do I need to hit 10,000 steps in order to be active and live a long life and avoid chronic disease?’ And the answer is a little bit more nuanced,” he explains in a recently published Instagram reel.

The Origin of the 10,000 Steps Target

For years, walking 10,000 steps daily has been the goal that people strive for, but Dr. Perry points out that this milestone was not originally based on rigorous scientific research. “10,000 steps was the milestone that everybody wanted to get to -- but this was not born in any medical research. This was actually born in a Japanese company that was marketing a pedometer (a portable step counter),” he reveals. The marketing campaign was initiated in the 1960s.

Jason Perry, M.D., primary care sports medicine physician with Baptist Health Orthopedic Care.

Dr. Perry emphasizes that while 10,000 steps is certainly beneficial, the optimal number of steps for health is more individualized.

“The number of steps that someone needs to take in a day in order to prevent chronic diseases and to live a long life varies from person to person,” he notes. This individualized approach is especially important because various factors such as age, overall health, and activity level influence how much movement a person truly needs.

Even a single episode of activity that breaks up long sessions of sitting provides short-term benefits, such as potentially lowering blood pressure, reducing anxiety and improving sleep, the U.S. guidelines say. Based on the latest research, the updated guidelines said exercise can reduce symptoms of anxiety, slow the progression of hypertension and type 2 diabetes, and help prevent eight types of cancer in adults.

Several studies have indicated that regular exercise, such as brisk walking, can help replace medications for many patients, especially those on meds to treat hypertension, other heart disease risk factors and other chronic conditions. (Always consult with your physician about exercise programs if you have an underlying or chronic health condition.)

Michael Swartzon, M.D., primary care sports medicine physician with Baptist Health Orthopedic Care.

U.S. physical activity guidelines call for adults to aim for at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking or cycling) per week, or 75 minutes of vigorous-intensity activity (like running or swimming).

“We recommend a minimum of 150 minutes a week of cardiovascular exercises, and 150 minutes a week of regular resistance training as well,” said Michael Swartzon, M.D., primary care sports medicine physician Baptist Health Orthopedic Care. “I’ve had many patients who have reduced or eliminated the use of prescription medications and improved their mental health simply with dedication to lifestyle changes of diet and exercise.”

New Research Sheds Light on Fewer Daily Steps

Recent studies have shed new light on how daily steps impact health, further supporting Dr. Perry’s more nuanced view of step goals. A 2024 study from the University of Sydney, published in the British Journal of Sports Medicine, examined the relationship between daily steps and the risk of early death and heart disease. The study, which involved over 72,000 participants, confirmed that walking—especially beyond a certain threshold—can significantly lower the risk of mortality and cardiovascular disease.

According to the study, taking steps beyond 2,200 a day was associated with a reduced risk of early death and heart disease. The findings showed that people who walked between 9,000 and 10,000 steps daily experienced a 39 percent reduction in the risk of death and a 21 percent reduction in cardiovascular disease risk. However, what’s particularly noteworthy is that even moderate walking—significantly below the 10,000-step target—provided health benefits.

As Dr. Perry explains, even earlier research has addressed the 10,000 daily steps target. “We did look at this in 2019, and it was actually found that 7,500 steps were effective enough at improving overall health, improving longevity, and reducing the burden of chronic disease.”

Fighting Effects of Sedentary Behavior

This aligns with the findings of the 2024 study, reinforcing the idea that more movement is better for health, but the actual target may vary depending on the individual. The 2024 research also brings a crucial perspective on sedentary behavior. The study highlighted that higher daily step counts could mitigate the harmful effects of prolonged periods of sitting or lying down.

This idea echoes Dr. Perry’s perspective on the role of walking in health. It’s not about achieving an arbitrary number of steps but about embracing regular movement to counteract the detrimental effects of sedentary lifestyles. “All movement matters,” Dr. Perry stresses, acknowledging that even modest efforts to move can yield significant health benefits.

What’s particularly intriguing about the recent study is the use of accelerometer devices to track participants' step counts and sedentary behavior. This allowed researchers to quantify the relationship between steps and health outcomes more accurately than previous studies.

While the study’s results are promising, it’s essential to remember that the research is observational and cannot establish direct cause-and-effect relationships. As the study acknowledges, numerous factors, including age, sex, lifestyle, and genetic predispositions, can influence health outcomes. Nonetheless, the evidence strongly suggests that increasing daily steps, even by a small amount, can have a profound effect on reducing the risk of heart disease, early death, and chronic conditions.

Dr. Perry’s insights, combined with the latest research, highlight the importance of walking as a simple yet powerful tool for improving health. The key takeaway is that moving more—whether that’s hitting 7,500 steps or working toward 10,000 — is beneficial. The most important factor is to stay consistent with physical activity, Dr. Perry emphasizes.