You’ve heard it a thousand times: hit 10,000 steps a day for good health. But what if you could reap real benefits with far fewer? According to walking expert and physical therapist Milica McDowell, you can — and you probably should.
McDowell points to recent research that shows big health wins kick in well below that daunting five-digit target. In fact, taking fewer than 2,500 steps a day can put your heart and overall health at risk. The magic number to start lowering your risk of heart disease and stroke? Just 2,500 daily steps — about 25 minutes of walking.
The good news? Every extra step counts. Bump your daily total to 3,000 and you’ll cut your risk of dying by 7%. Add another 1,000 steps? That risk drops by 15%. And for mental health, crossing 5,000 daily steps can help ease depression and anxiety symptoms, says McDowell.
If you’re over 60, aim for 6,000 to 8,000 steps daily — this sweet spot is linked to a longer life. Under 60? You’ll get maximum benefits around 8,000 to 10,000 steps, but there’s no need to stress if you fall short. Small, consistent walks — or “micro walks” — add up fast. Just five extra minutes here and there can make a real difference.
One caveat: other cardio workouts like swimming or biking are great, but they don’t fully replace the unique benefits of putting one foot in front of the other. Your body still craves daily steps to stay strong and healthy.
So ditch the pressure to hit 10,000 — focus on moving more, even in tiny bursts. Your heart, mood, and lifespan will thank you.
