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A walking expert says this is the minimum number of steps you should take every day to stay healthy (and it’s a lot lower than 10,000)
We all know that regular walking is good for us, but information around step count goals can sometimes be confusing. Most people have heard of the 10,000 steps a day target by now, but a 2022 meta-analysis found that you can get significant health benefits from fewer steps a day.
Which may leave you wondering, is there a lower limit?
Thankfully, there are walking experts like Milica McDowell, a doctor of physical therapy, exercise physiologist, and VP of operations for Gait Happens, who are more than happy to share their expertise.
McDowell outlined the figures for me and explained why you should be worried if you’re walking fewer than 2,500 steps a day.
McDowell’s advice is based on findings from a 2023 meta-analysis that appeared in the European Journal of Preventive Cardiology. The research collected data from more than 250,000 participants over multiple years, meaning the findings can be reliably used to make informed recommendations by experts like McDowell.
If this information motivates you to walk more to regularly hit that minimum, that’s great, but just make sure to increase your step count safely—building up slowly over time.
Why 2,500 steps?
The 2023 study mentioned above explains that you need to walk a minimum of 2,500-4,000 steps a day to see a reduction in the risk of all-cause mortality.
From 2,337 steps a day, the risk of cardiovascular mortality specifically begins to reduce, so McDowell rounds that up to a more memorable 2,500 steps.
Cardiovascular mortality encompasses all deaths caused by diseases of the cardiovascular system—your heart and blood vessels.
When you’re walking fewer than 2,500 steps a day, your risk of heart disease, stroke and cardiovascular events is increased. Over 2,500 steps, those risks begin to decrease.
“2,500 is the utter basement. If you’re lower than that, you are at risk for all sorts of horrible things,” says McDowell. “So, please get above 2,500. Most people take about 100 steps per minute, so 2,500 is roughly 25 minutes of walking per day.”
Remember that all steps count—even getting something from another room—and this ambient walking, as it known, quickly adds up.
How many steps should you aim for?
(Image credit: Getty Images / sdominick)
3,000 to 4,000 steps
“If 2,500 is the absolute basement and you increase by 500 steps per day to 3,000, your risk of dying goes down 7%,” says McDowell. “If you go up 1,000 steps a day, from 2,500 to 3,500, you reduce your risk of dying by 15%.”
The 2023 study states that from around 3,867 steps a day, the risk of mortality from all causes begins to reduce. This includes deaths from any illness.
5,000 steps
Anything under 5,000 steps a day is considered sedentary, with 5,000 to 7,500 classed as low activity. Other benefits kick in at 5,000, too.
“We know that when we hit that 5,000 step mark, it’s very good for managing depression symptoms,” says McDowell. “So if you have a family history or if you’ve struggled with those conditions in the past, there are prescriptive amounts of walking that can reduce the symptoms.”
A 2024 meta-analysis in JMIR Public Health and Surveillance found that walking can be used as “an evidence-based intervention for reducing anxiety and depression.” You might not be able to add walking to your list of medications, but a higher step count could make a difference.
“That’s an important message because we know that anxiety, depression, and a lot of mental health disorders impact people’s longevity,” says McDowell.
6,000 to 8,000 steps
If you’re older than 60, you should be aiming for between 6,000 and 8,000 steps a day for optimal health and longevity, after which the benefits stop increasing with the number of steps you walk. This recommendation is based on data from a 2022 Lancet study exploring the benefits of walking for longevity.
“When you hit around the 7,000 mark, it’s good for reducing your risk of developing depression in the first place,” says McDowell.
8,000 to 10,000 steps
If you are under 60 years old, the point of diminishing returns mentioned earlier is slightly higher, between 8,000 and 10,000 steps.
Taking 8,000 steps at a moderate pace (about 3mph) will take you about 90 minutes to walk, depending on your stride length.
Remember, you don’t have to do that 90 minutes all in one go: you can break it up into smaller chunks like three 30-minute walks or three 20-minute walks and one 30-minute walk.
How to walk more
I asked McDowell for her top tip to squeeze more steps into a day.
“I encourage people to do micro walks,” she says. “They can go out for five minutes because most people walk at 100 steps per minute. So even five minutes can make a significant difference. And if we get them to add 10 minutes a day consistently, we’re looking at a significant impact on their longevity.”
If I do other cardio should I still walk for health?
Many of my colleagues do other forms of exercise, and I wondered if doing more cardio exercise means you can skip hitting your steps that day.
“Rowing, biking and swimming are all good for you, but they don’t provide the specific benefits of walking. They surely provide other benefits, but your body needs a certain number of steps per day to achieve optimal health,” says McDowell.
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