A five-minute stroll after sitting for half an hour may do more than you’d expect. Here’s what a study reveals about how many steps you really need daily.
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If you’re falling short of that goal of 10,000 steps daily, there’s no reason to be discouraged. That number has been around since the 1960s with little evidence to support it. And as it turns out, you may not really need that many steps to boost your health. Here’s why.
Two people walking towards each other | Source: Pexels
Small Numbers, Real Benefits
A 2025 review in The Lancet Public Health, which covered 57 studies on daily steps and health, found that walking 4,000 steps a day was linked to a 36% lower risk of death from any cause compared with taking just 2,000 steps. Another study found that anything above roughly 2,200 steps a day was associated with lower rates of death and heart disease.
The benefits grew even more at around 7,000 steps a day, where people had a 47% lower risk of death from any cause, a 38% lower risk of dementia, and a 22% lower risk of depressive symptoms, compared with 2,000 steps. Walking more than 7,000 steps still helped for some health outcomes, but the extra gains were small.
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Two people walking at a park | Source: Pexels
The researchers say 10,000 steps can still be a good goal for more active people, while 7,000 may be more realistic for others. More importantly, they point out that “every step counts for those who are able.”
The results are encouraging given that the average person in the U.S. takes about 4,774 steps a day, according to a 2017 study.
People walking in a busy street | Source: Pexels
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Why Short Walks Matter
You don’t need to get all your steps done at once. In fact, breaking them up in small doses may even be better.
Exercise physiologist Alexander Rothstein says taking short walk breaks between sitting or sedentary time may matter even more than the total distance you walk.
In one small 2024 study, people who walked for just five minutes after every 30 minutes of sitting were more likely to have lower blood pressure and blood sugar. Another 2024 study found that short “micro-walks” used more energy than walking the same distance all at once.
A woman walking inside an office while looking at her phone | Source: Pexels
Easy Ways to Sneak in More Steps
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There are many ways to get those steps in without having to go to the gym. Even just parking farther from a store’s entrance, taking the stairs, or taking a quick walk during your lunch break are already opportunities to accumulate more steps. If you’re taking public transportation, you can get off a stop early and walk the rest of the way. You can even do some walking while talking on your phone. It also helps to set reminders to stretch your legs so you don’t forget.
A man and a woman walking during a coffee break | Source: Pexels
It matters that you’re consistent, too. “With walking, you’re looking for this to be as many days of the week as you can,” says Laura A. Richardson, PhD, a professor of applied exercise science at the University of Michigan.
So if you didn’t hit 10,000 steps today, that’s okay. Remember that every short walk counts, and it may be doing more for your health than you think.
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