Is 10,000 Steps a Day a Myth? Discover the Ideal Walking Goals for Your Age According to Fitness Experts!

We’ve all heard the saying: “Aim for 10,000 steps a day.” But is that number really what you need for good health? Not necessarily. Recent research shows you might not need to reach that target at all. In fact, many health benefits kick in with far fewer steps, depending on your age, how active you are, and your overall health. Just regular walking can significantly reduce the risk of chronic diseases like diabetes, heart disease, and even depression.

Dr. Akhilesh Yadav, an Associate Director at Max Super Speciality Hospital, emphasizes how effective walking is. “It benefits your heart, joints, and mental health. However, the right amount varies for kids, adults, and seniors,” he notes.

How Much Walking is Enough for You?

• Children and Teens (5–17 years): Aim for at least 60 minutes of activity daily. This can be walking to school or playing sports. “Daily movement not only aids physical growth but enhances mood and learning,” Dr. Yadav explains.

• Adults (18–64 years): Aim for 7,000 to 10,000 steps, or about 30 to 60 minutes of brisk walking. Shorter sessions, like three 10-minute walks, can be just as effective.

• Older Adults (65 and up): Focus on 4,000 to 7,500 steps daily. “Walking helps maintain balance and independence, which is crucial for seniors,” advises Dr. Yadav.

Debunking the 10,000-Step Myth

Where did the 10,000-step target originate? Jitendra Chouksey, a health educator and founder of FITTR, reveals that this figure comes from a 1960s marketing campaign in Japan—not scientific research. Recent studies show significant health benefits can be achieved with only 7,000 steps. For older adults, 4,000 to 6,000 steps can still improve health and mobility.

“Consistency beats chasing a number,” Chouksey adds. “Avoid long periods of being inactive.”

What Recent Research Shows

A 2025 study in The Lancet Public Health analyzed 88 studies involving 160,000 adults from 2014 to 2025. It found that walking just 7,000 steps daily could:

• Lower the risk of death by 47%
• Reduce dementia risk by 38%
• Cut depression risk by 22%
• Decrease heart disease by 25%
• Lower fall risk by 28%

This study highlighted that benefits plateau around 7,000 to 10,000 steps. Walking more may not provide extra health perks, especially for those with low fitness levels.

Advice for Those with Health Issues

If you have specific health issues, like recovering from surgery or managing diabetes, tailor your walking goals. Start with 10–15 minutes a day and gradually increase. “Consult your doctor before changing your routine,” Dr. Yadav recommends.

Chouksey also urges caution: “Listen to your body to avoid injuries, especially if you have pre-existing conditions.”

Quality Matters More than Quantity

While it’s easy to get caught up in step counts, remember that the quality of your walk matters more. A brisk pace can elevate your heart rate more effectively than a leisurely stroll if you’re looking to improve your fitness.

Dr. Yadav suggests mixing things up: “Incorporate hills, try interval walking, or explore nature. These variations keep physical activity enjoyable and engage different muscles.”

The Broader Benefits of Walking

You don’t need 10,000 steps a day to see health improvements. Just 30 minutes of walking daily—around 7,000 steps—can help fend off chronic illnesses and improve mental well-being.

Chouksey summarizes it well: “There’s no maximum limit to walking. The goal is to incorporate movement sustainably into your life. Be consistent, listen to your body, and find what works for you.”

So, lace up your shoes and take a walk. Forget the step count; just enjoy being active!

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