{"id":949963,"date":"2026-05-10T07:22:37","date_gmt":"2026-05-10T07:22:37","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/949963\/"},"modified":"2026-05-10T07:22:37","modified_gmt":"2026-05-10T07:22:37","slug":"walking-experts-reveal-the-number-of-steps-per-day-you-need-to-boost-health-and-its-not-10000","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/949963\/","title":{"rendered":"Walking experts reveal the number of steps per day you need to boost health \u2013 and it\u2019s not 10,000"},"content":{"rendered":"

\u201cWalking should be on every doctor\u2019s prescription pad\u201d, says Dr Courtney Conley, co-author of a new book Walk: Your Life Depends On It<\/a>. \u201cIt is the panacea of medicine.\u201d <\/p>\n

Her co-author, physiotherapist Dr Milica McDowell, likens walking to eating, sleeping, brushing your teeth and even breathing: a non-negotiable daily activity that can combat back, knee and hip pain. It has also been shown to help fight anxiety and depression, regulate blood sugar levels and boost brain health to protect against dementia. <\/p>\n

\u201cWhen we walk, it affects nearly every system in our bodies<\/a>,\u201d says Dr McDowell. \u201cAnd about 98 per cent of the world has the capacity to walk, so there is so much untapped potential for benefiting your health.\u201d <\/p>\n

But what does science tell us about how much we should be walking? <\/p>\n

The myth of 10,000 steps a day<\/p>\n

Our ancient ancestors didn\u2019t own Fitbits or adhere to daily step counts. But life in 2026 is far removed from our former hunter-gatherer antics. <\/p>\n

\u201cWe live in a modern society, and there is a reason technology has been introduced,\u201d Dr Conley says. \u201cBut with that comes the responsibility to be aware that our movement capacity is being decreased by convenience.\u201d<\/p>\n

In other words, we\u2019re moving less, and we need to consciously subsidise this lack of activity with regular movement. Walking is the most accessible way to do this \u2013 but how much?<\/p>\n

\u201cMost people think the ideal number of steps per day is 10,000, but that\u2019s a myth that needs to be busted,\u201d says Dr McDowell. \u201cYou can pick and choose what to aim for depending on the benefits you\u2019re after and what works for you.\u201d <\/p>\n

This means there is no blanket prescription and it partly depends on. your base level. If you are a sedentary person, her primary message is that \u201canything is better than nothing\u201d. <\/p>\n

The aim is to integrate walking into your life. This could mean taking a 10-minute walk before work or after dinner, or finding ways to work walking into everyday tasks \u2013 hopping off the bus one stop early or choosing a parking space slightly further away from the supermarket, for example. <\/p>\n

\u201cThink of it like a vitamin \u2013 something you take every single day that will benefit today\u2019s wellness and tomorrow\u2019s longevity,\u201d she concludes. <\/p>\n

Read more: <\/strong>These simple acts will improve your health more than any fitness trend<\/a><\/p>\n

\"ToTo increase your activity levels, identify accessible walking routes in areas you spend a lot of time (Getty)<\/p>\n

500 steps<\/p>\n

Walking 500 steps at a fairly brisk pace takes about five minutes. Dr Conley calls this a \u201cmicro walk\u201d, and says it can have a significant positive impact on your health. <\/p>\n

\u201cA five-minute walk improves blood flow to our brain,\u201d says Dr McDowell. \u201cIt improves your clarity of thinking, boosts creativity, elevates mood, helps reduce symptoms of feeling anxious or depressed, and it boosts a neurologic growth factor in your brain.<\/p>\n

\u201cPhysically, as soon as you go from sitting to standing, it changes your blood pressure and elevates your heart rate. It’ll change your tissue temperature, contract your muscles and boost digestion too.\u201d<\/p>\n

The overarching message here is that if you can add a few micro walks into your regular routine, your body and mind will benefit. <\/p>\n

Try identifying short routes you can use near places you often find yourself scrolling on your phone \u2013 your home, office or at the school gates \u2013 then squeeze in a micro walk instead. <\/p>\n

Read more: <\/strong>Scientist recommends doing this if you struggle to walk 10,000 steps a day<\/a><\/p>\n

\"\u2018When\u2018When I see patients that have a step count of 2,500 or less, almost 100 per cent of the time that comes with a diagnosis of depression or sadness,\u2019 says Dr Courtney Conley (David Davies\/PA)<\/p>\n

2,500 steps per day <\/p>\n

\u201cWhen we talk about how many steps to take, this is the absolute basement,\u201d says Dr McDowell. \u201cIf you walk less than that, your risk of death and disease is skyrocketing.<\/p>\n

\u201cWe have both worked with people who are sick, deconditioned or coming off a devastating injury, and they might not be walking that much as a result. But if people are walking less than 2,500 steps per day, that\u2019s the first goal.\u201d <\/p>\n

Any movement is going to enhance blood sugar regulation and burn calories, which can aid weight management by contributing to your daily energy balance. A short walk also has an uncanny knack for helping you feel better than you did before you set off. <\/p>\n

\u201cWhen I see patients that have a step count of 2,500 or less, almost 100 per cent of the time that comes with a diagnosis of depression or sadness,\u201d she says. \u201cIf you\u2019re only moving 2,500 steps a day, you don\u2019t feel well, in your mind or in your body. So when I have a conversation with those people, it\u2019s about slowly getting started.\u201d<\/p>\n

Read more: <\/strong>I specialise in coaching people aged 40-plus \u2013 do these six things for immediate results<\/a><\/p>\n

3,000 steps per day<\/p>\n

\u201cIf you get up to 3,000 steps per day from 2,500, it will reduce your risk of death from any cause by seven per cent. If you increase it to 3,500, it reduces your risk of death by 15 per cent,\u201d Dr McDowell says. <\/p>\n

The message remains: something is better than nothing, and small daily increases have impressive cumulative effects. <\/p>\n

Upping your daily step count to 3,800 delivers 50 per cent of the maximal benefits of walking for reducing dementia risk, adds Dr Conley. <\/p>\n

Read more: <\/strong>I couldn\u2019t hold a plank at 59 \u2013 now I can do pull-ups at 76<\/a><\/p>\n

\"SmallSmall increases in the amount you walk each day can add up to offer significant perks over time (Jane Barlow\/PA)<\/p>\n

5,000 steps per day <\/p>\n

Studies<\/a> suggest that when you get past the 5,000-mark, people start to see \u201ccancer protection effects\u201d as well as a reduction in depression symptoms.<\/p>\n

Read more: <\/strong>The easiest way to strengthen your entire body, according to this expert coach<\/a><\/p>\n

7,000 steps per day <\/p>\n

As a time-savvy approach for reaping the physical benefits of walking, 7,000 steps per day is often touted as the gold standard. <\/p>\n

\u201cResearchers have now shown that, if we focus on the risk of dying from cardiovascular disease, most of the benefits are seen at around 7,000 steps,\u201d a team from the University of Granada claimed on the back of their 2023 study<\/a>. <\/p>\n

\u201cThis is also the range when we start to see a reduction in depression development over a lifetime,\u201d Dr McDowell says. This is supported by a 2025 meta-analysis published in The Lancet<\/a>. <\/p>\n

It found that, compared with walking 2,000 steps per day, 7,000 daily steps was associated with a 22 per cent lower risk of depressive symptoms, as well as a 38 per cent lower risk of dementia, a 47 per cent lower risk of all-cause mortality and a 25 per cent lower risk of heart disease. It also reported a 37 per cent decrease in cancer mortality, 14 per cent lower risk of type 2 diabetes and a 28 per cent lower risk of falls<\/p>\n

Read more: <\/strong>Study reveals the small changes to your diet, sleep and exercise that can add years to your life<\/a><\/p>\n

\"FindingFinding ways to take a break from your desk for a \u201cmicro walk\u201d can have pkenty of health benefits (Getty\/iStock)<\/p>\n

9,800 steps per day<\/p>\n

\u201cIf you\u2019re somebody who has a family history of Alzheimer\u2019s and dementia, there are certain numbers that probably mean a lot more to you,\u201d says Dr McDowell. The number 9,800 is a considerable one: Dr Conley says this figure is associated with reducing your risk of dementia by half. <\/p>\n

This statement comes from a 2022 study published in the JAMA Neurology<\/a> journal, which found that \u201caccruing more steps per day was associated with steady declines in dementia incidence risk, up to 9,800 steps per day.\u201d<\/p>\n

\u201cThe dose associated with 50 per cent of maximal observed benefit was 3,800 steps per day, and steps at a higher intensity (or cadence) were associated with lower incidence risk.\u201d<\/p>\n

In layman\u2019s terms, walking further and walking faster each day is associated with reduced dementia risk. <\/p>\n

Read more: <\/strong>We\u2019ve been thinking about chronic pain all wrong \u2013 here\u2019s what actually helps<\/a><\/p>\n

\"WalkingWalking should form a baseline of daily movement in your routine (Getty)<\/p>\n

Is there a correct way to walk? <\/p>\n

Everyone has a different body, and everyone will walk slightly differently as a result. But the fact you can usually tell a fit, active person from their gait suggests there are certain best practices to follow. <\/p>\n

\u201cThere is a right way to walk: it is efficient walking,\u201d Dr McDowell tells me. To ensure you are meeting this criteria, she recommends considering the four points below. <\/p>\n

Taller: <\/strong>\u201cThink about lengthening yourself vertically to lift your head towards the sky. This creates a lot of muscular contraction, boosts your posture, engages your core muscles and allows you to think more about a natural arm swing.\u201d<\/p>\n

Softer: <\/strong>\u201cIf you are walking with heavy steps, you are essentially slamming on the brakes with each foot strike. If you\u2019re walking more softly, rolling the earth away [with your foot] as you move forward, that\u2019s a way you can reduce force on your body and become more efficient.\u201d<\/p>\n

Faster: <\/strong>\u201cThe average person walks at between 90 and 100 steps per minute. But a brisk walk is characterised as 120 or more steps per minute \u2013 think about how you would walk if you were late for a train. If you\u2019re turning your feet over faster, you\u2019re spending less time touching the ground, so again it boosts your efficiency.\u201d<\/p>\n

Backwards: <\/strong>\u201cSpending a few minutes walking backwards each week activates the muscle groups that are generally not working as hard when you are walking forwards. It\u2019s a great way to balance out your walking regime and can be very helpful for people with knee pain.\u201d<\/p>\n

Read more: <\/strong>Scientist suggests a reason why fat loss is so difficult \u2013 and a possible solution<\/a><\/p>\n

\"EfficientEfficient technique is the key to effective walking, Dr Milica McDowell says (Alamy\/PA)<\/p>\n

The other part of the puzzle: strength training<\/p>\n

Walking backwards can develop strength in several underused muscles in the lower body, increasing mobility and reducing pain in nearby joints. But strength training remains the best way to build strength and muscle across the entire body. <\/p>\n

That\u2019s why Dr McDowell shares a refreshingly straightforward formula for staying in shape: \u201cWalk daily; strength train at least twice a week. It\u2019s pretty simple, you just have to have the motivation to do it.\u201d <\/p>\n

This recommendation is echoed by the American College of Sports Medicine, World Health Organisation and the NHS. <\/p>\n

\u201cWomen, especially, need to strength train at least twice a week,\u201d says Dr McDowell. <\/p>\n

This bolsters bone health and builds a more robust musculoskeletal system, protecting against injuries and maintaining physical function as we age.<\/p>\n

Read more: <\/strong>There\u2019s a new golden rule for strength training \u2013 expert coaches reveal everything you need to know<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"\u201cWalking should be on every doctor\u2019s prescription pad\u201d, says Dr Courtney Conley, co-author of a new book Walk:…\n","protected":false},"author":2,"featured_media":949964,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[11671,1630,105,1871,1687,16,15,223307],"class_list":{"0":"post-949963","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-environmental","9":"tag-fitness","10":"tag-health","11":"tag-heat","12":"tag-park","13":"tag-uk","14":"tag-united-kingdom","15":"tag-warming"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/116549082922518591","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/949963","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=949963"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/949963\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/949964"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=949963"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=949963"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=949963"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}