Is 10,000 Steps Really Necessary? Fitness Expert Shares What Matters More For Your Health

Walking is one of the easiest and most basic exercises to perform. No gym membership or special equipment is required, and it can be incorporated into the daily routine. The common goal of 10,000 steps however, can be a challenge to reach, particularly if you sit at a desk all day. 

Is failure to succeed to miss out on the health benefits? Not necessarily. It's not necessary to get 10,000 steps in a day for better health. The most important factor is your overall level of activity and how much you are able to get in on a regular basis.

Where Did The 10,000-Step Target Come From?

The 10,000-step target is widely used by fitness trackers and health apps. But it is not a magic number that everyone must reach.

Fitness expert Varnit Yadav explains, “10,000 steps is not mandatory. It is a nice round figure to achieve but that's all you have to think of when you come across such recommendations.”

walking 10000 steps

He adds that the number is mainly a way to encourage people to move more. Walking is a convenient, low-impact activity that can fit into everyday life.

The best target may be related to the activity you are doing now, your age, health and mobility. A person needing 2000 steps daily may be better off starting with a bit more and building up to 10,000 steps.

Can 7,000 Steps A Day Be Enough?

Research suggests that you can gain meaningful health benefits without reaching 10,000 steps.

A 2025 Lancet Public Health review examined 57 studies from 35 cohorts. It came up with several health benefits around 7,000 steps per day. Those who walked 7,000 steps per day had a 47% reduced risk of death from any cause when compared with 2,000 steps/day. 

The scientists also discovered links to reduced risk for cardiovascular disease and type 2 diabetes. These are observationally-determined differences and do not prove that there is causation from step count to these differences. 

Varnit says, “As per some studies, 7000 steps a day leads to 47% lower all-cause mortality which is a splendid finding. And it should make you motivated to indulge in some kind of walking every day.”

The takeaway is simple. You do not have to chase a perfect number before walking can make a difference.

What Does Walking Regularly Do For Your Health?

Walking can contribute to good health in a number of ways. Moving regularly can help you be active, improve your cardiovascular fitness, and even promote metabolic health.

walking for health

Yadav says the benefits of walking may include a healthier body fat, stronger joints, better mood and sleep for those who spend a lot of time sitting throughout the day, and that even walking 7,000 steps daily can help achieve this.

Walking alone will not cure all diseases. Other factors such as diet, sleep, strength and other exercises or health issues also play a role.

Is More Always Better?

If you already walk 7,000 steps comfortably, setting a higher target may help you stay motivated.

Yadav says, “And if you are already covering 7000 with ease you can always set up a higher target yourself to challenge yourself. In those cases, 10,000 or even 12,000 steps might become a handy tool to use.”

However, you do not need to force yourself to reach a particular number if it causes pain, exhaustion or interferes with your routine.

The aim is to find a level of activity that works for you and increase it safely when you are ready.

What If You Currently Walk Only 2,000–3,000 Steps?

Do not jump straight to 10,000 steps if you are currently inactive. A sudden increase may feel difficult to maintain.

Yadav advises people to start small, stay consistent and gradually raise their target while supporting their activity with the right nutrition.

You could begin by:

• Adding a short walk after lunch or dinner
• Walking while taking phone calls
• Taking the stairs when comfortable
• Getting up regularly during long periods of sitting
• Increasing your daily step target gradually
• For example, if you usually take 2,500 steps, try adding 500 steps a day first. Once that feels manageable, increase the target again.

If you have a long-term health condition, balance problems or joint pain, speak to a healthcare professional about a suitable activity level.

Do Steps Matter More Than Other Forms Of Exercise?

Steps are a simple indicator of movement, but not a comprehensive one. Walking is helpful, but additional activities to build strength, improve balance, and increase your heart rate are also important for overall fitness. Depending on the stepper's pace and routine, two people can record the same number of steps in an identical amount of time, but have very different levels of activity.

walking exercise

While 10,000 steps may be a good target to aim for, it's not the actual number that matters, says Varnit.

In addition to walking, try to avoid sitting for prolonged periods of time and incorporate other types of exercise that are appropriate for your fitness and health. It's better to have a plan that is manageable and you stick to it than to have a big goal that you give up on after a few days. 

ALSO READ- Is Walking Actually a Workout? Here is What Fitness Expert Says

Conclusion

There's no need to take 10,000 steps a day to stay healthy. Some studies indicate that fewer steps per day such as around 7,000 steps can be correlated with significant benefits. However, it is important that you begin at the correct location. 

If you are a mostly sedentary person, start slowly and gradually and develop a habit you can keep up. If you are currently walking regularly, it is possible to increase the level of activity when it feels appropriate. It's not about scoring a number for any price. It’s about getting more movement, less sitting, and consistency.