.jpeg)
We’ve all heard the advice: “Take 10,000 steps a day.” But is that number really a magic formula for good health? Not exactly. New research and experts reveal that you may not need to chase that number after all. In fact, health benefits begin with far fewer steps, and vary depending on your age, activity level, and overall health. For many, just walking regularly each day can significantly lower the risk of chronic diseases like diabetes, heart disease, dementia, and even depression.
“Walking is one of the simplest and most effective forms of exercise,” says Dr. Akhilesh Yadav, Associate Director, Orthopaedics and Joint Replacement, Max Super Speciality Hospital, Vaishali. “It improves cardiovascular health, supports joint mobility, and boosts mental wellbeing. But the ideal amount of walking can look very different for children, adults, and seniors.”
What’s the right amount for your age?
Children and teens (5–17 years) should aim for at least 60 minutes of moderate to vigorous physical activity each day. This can include walking to school, playing sports, climbing stairs, or simply running around outdoors. Dr. Yadav explains, “Daily movement in children isn’t just good for physical development, it improves mood, sleep, and learning as well.”
Adults (18–64 years) should aim for 7,000 to 10,000 steps per day, or about 30 to 60 minutes of brisk walking. “Brisk walking raises the heart rate and improves cardiovascular fitness. If you can’t walk for an hour at a time, even three 10-minute brisk walks spread through the day offer great benefits,” says Dr. Yadav.
Older adults (over 65) may benefit from 4,000 to 7,500 steps daily. “For seniors, the focus should be on staying mobile and preventing falls. A 20–30 minute daily walk can go a long way in maintaining balance, strength, and independence,” he adds.
But numbers aside, the intensity of the walk matters. “A good walk is one where you’re breathing faster but can still hold a conversation. That means you’re walking briskly enough to gain cardiovascular benefits,” Dr. Yadav notes.
The 10,000-step myth
So where did the 10,000-step target even come from? “The idea that everyone needs 10,000 steps a day is a myth,” says Jitendra Chouksey, Health Educator and Founder of FITTR. “This number came from a 1960s Japanese pedometer marketing campaign—not from scientific research.”
Chouksey explains that recent large-scale studies have shown real health benefits with far fewer steps. “In adults, the risk of death decreases significantly with as few as 7,000 steps a day. For older adults, 4,000 to 6,000 steps daily may be enough to improve health and mobility.”
For children and teens, more movement may be needed, 12,000 to 16,000 steps a day have been linked with better body weight and heart health.
“The key is consistent movement, not chasing a fixed number,” he says. “Everyone’s body is different. What’s most important is avoiding long periods of inactivity.”
What the latest research says
A new 2025 study published in The Lancet Public Health offers more clarity. The analysis included data from 88 studies involving 1.6 lakh adults, collected between 2014 and 2025. It found that walking just 7,000 steps daily could:
- Lower overall death risk by 47 per cent
- Reduce the risk of dementia by 38 per cent
- Cut the risk of depression by 22 per cent
- Decrease the chance of developing heart disease by 25 per cent
- Lower the risk of falls by 28 per cent
- Reduce the risk of type 2 diabetes by 14 per cent
- Offer a non-significant 6 per cent drop in cancer risk
These benefits were compared to people walking only 2,000 steps per day.
The study, which included researchers from the University of Sydney, UK, Spain, and Norway, also noted that benefits plateaued around 7,000 to 10,000 steps. This means walking more than that might not add extra health benefits for everyone, especially those with lower fitness levels or chronic illnesses.
However, the researchers cautioned that the evidence around conditions like cancer and dementia was limited to fewer studies, so the certainty of those benefits is lower.
For people with health issues
If you’re recovering from surgery, managing diabetes, or dealing with joint pain, walking goals should be personalised. “People with pre-existing health conditions may start with 10–15 minutes a day and build up gradually,” says Dr. Yadav. “Walking too much too soon could stress the joints or heart, so it’s important to consult a doctor before starting any new routine.”
Chouksey agrees and says “Sudden increases in activity can raise the risk of injury, especially in those with musculoskeletal or heart issues. Always listen to your body.”
Focus on quality over quantity
While step counts can motivate, experts say the quality of your walk matters more than the total time spent walking. A brisk pace that elevates your heart rate is better than a slow, leisurely stroll if the goal is improving fitness.
Dr. Yadav recommends mixing up your walking routine: “Try interval pacing, walk uphill, or take a nature trek. These variations activate different muscles and keep the routine enjoyable.”
Even small changes like taking the stairs, walking during phone calls, or parking farther away can add up.
Other benefits of walking
Experts agree that you don’t need to hit 10,000 steps a day to see meaningful health improvements. For many people, walking just 30 minutes daily, or around 7,000 steps, can help prevent chronic illnesses and support mental wellbeing.
“There’s no universal maximum limit to walking,” Chouksey says. “The goal is to make movement part of your daily life in a sustainable way. Listen to your body, be consistent, and choose what works best for your lifestyle.”
So just lace up your shoes and go for a walk irrespective of the step count.
