Do you really need 10,000 steps a day?

Where did the 10,000 steps target come from?

The idea that everyone should walk 10,000 steps a day did not come from doctors. It dates back to 1965, when a Japanese company launched a pedometer called the manpo-kei, which translates as "10,000 step meter". As Harvard Health Publishing explains, the name was a marketing tool rather than a figure based on health research. It was catchy and easy to remember, and over the decades it became a goal that millions of people now try to hit every day.

That does not make it a bad target. It simply means there was never a medical reason to choose that exact number.

How many steps do you actually need?

Research suggests the health benefits of walking begin well below 10,000 steps. In 2025, a review of 57 studies published in The Lancet Public Health looked at daily step counts and health in adults. Compared with people walking around 2,000 steps a day, people walking around 7,000 had a 47% lower risk of early death, along with a lower risk of heart disease, type 2 diabetes, dementia, depression and falls.

The researchers found that benefits started to appear well before 7,000 steps, and that going beyond 7,000 added only modest extra benefit for most of the outcomes they looked at. Studies like this show a link between steps and health rather than proving one causes the other, but the message is encouraging: if you currently do very little, every extra walk counts.

What does UK guidance say?

UK guidance does not set a step count at all. Instead, the NHS recommends that adults do at least 150 minutes of moderate activity a week, such as brisk walking, and activities that strengthen the muscles on at least two days a week. A simple way to tell if you are walking briskly is the talk test: you can still talk, but you could not sing.

Steps are simply a handy way to see how active you are. They are not the only measure, and they do not capture activities such as swimming or cycling.

Why is walking so good for you?

Walking is one of the easiest ways to be more active. It is free, needs no special equipment and can fit around almost any routine. The NHS says regular physical activity can lower your risk of major illnesses such as coronary heart disease, stroke and type 2 diabetes, and can boost your mood, sleep and energy.

Because walking is low impact, it is also a good starting point if you are new to exercise or returning after a break, and walking outdoors with other people adds a social side that makes it easier to keep up.

Is 10,000 steps still a useful goal?

For some people, yes. A clear number can be motivating, and many workplace wellbeing challenges are built around it. If 10,000 steps keeps you moving, there is no reason to stop aiming for it. If it feels out of reach and puts you off, it is fine to set a lower target and build up gradually.

How can you add more steps to your day?

Most extra steps come from small changes rather than long walks. Start by checking how many steps you take on a normal day, using your phone or a fitness tracker, so you know your starting point. Then look for easy wins: getting off the bus a stop early, taking the stairs, walking during a phone call or a lunch break, or suggesting a walking meeting at work.

Walking with a friend, colleague or dog makes it more enjoyable and easier to keep up. Aim to build up over a few weeks rather than overnight, and focus on being active most days rather than reaching a particular number.