Daily step count has become an easy way for people to track activity. Fitness devices record steps automatically, and many individuals set a goal of 10,000 steps a day. But recent evidence shows that the number alone does not capture the full picture of health. The way movement is distributed across the day matters as much as the total step count.
Daily step count is a simple measure of ambulatory movement and is widely used as an indicator of overall physical activity.
According to the World Health Organization, physical inactivity contributes to more than 5 million premature deaths globally each year, underscoring the importance of daily movement.
A recent study explains how step counts relate to major health outcomes. The researchers found that adults who walked about 7,000 steps per day had a noticeably lower risk of death and cardiovascular disease compared with those who walked around 2,000 steps per day. The greatest benefits appeared between 5,000 and 7,000 steps, after which the gains slowed down.[1]
Another study also reported that adding even 1,000 steps a day contributed to improved health outcomes.[2] These findings suggest that people do not need to reach the 10,000-step mark to benefit.
While step count gives a broad estimate of daily movement, it does not reflect how long a person stays inactive. A recent Instagram post by a vascular surgeon and varicose vein specialist, Dr. Sumit Kapadia clarified that walking 10,000 steps does not undo the effects of sitting continuously for 8–10 hours.
Prolonged sitting slows blood circulation, affects vein function, and increases the risk of swelling and venous stasis. These changes occur because the leg muscles stay inactive for long periods, which limits the pumping action needed to keep blood moving.
This means a person may technically meet their step target, but if they remain seated most of the day, especially at desk-based jobs, the health risks associated with inactivity may persist.
The Lancet review observed that younger adults tend to benefit up to about 8,000–10,000 steps a day, while older adults gain substantially at around 6,000–8,000 steps.[1]
Another study summarized similar findings and suggested adapting step targets based on a person’s age, mobility, and health.[3] These differences highlight that step recommendations should be personalised rather than fixed.
The evidence answers the essential questions for practical guidance:
Who should monitor steps? Adults across age groups.
What should they aim for? Increasing daily movement to around 7,000 steps.
When should movement occur? Throughout the day, not only in one session.
Where does this apply? Across different settings where prolonged sitting is common.
Why is this important? Because long sedentary hours lead to physiological changes independent of total steps.
How can individuals improve? By breaking sitting time every 30–60 minutes and adding short walks or standing breaks.
A simple approach includes setting reminders to stand, using stairs instead of lifts, or taking brief walking breaks during work hours.
Walking supports cardiovascular, metabolic, and cognitive health. But movement must be spread throughout the day. Regular breaks from sitting appear just as crucial as reaching a daily step goal. Health gains begin with modest increases in activity and consistent interruption of long sedentary periods.
Small, consistent changes—not perfection—are what create long-term health benefits.
Do I really need 10,000 steps a day?
No. Research shows most people get solid health benefits at around 7,000 steps a day.
How often should I get up from my chair?
Try to stand or walk for a minute every 30–60 minutes.
Do steps replace regular exercise?
Steps help, but they don’t fully replace strength or cardio workouts.
Is more than 10,000 steps harmful?
No. More steps are usually safe if you feel comfortable.
Will climbing stairs increase my step count?
Yes. Stairs add steps and give a bit more effort at the same time.
References
1. Ding D, Nguyen B, Nau T, Luo M, Del Pozo Cruz B, Dempsey PC, Munn Z, Jefferis BJ, Sherrington C, Calleja EA, Hau Chong K, Davis R, Francois ME, Tiedemann A, Biddle SJH, Okely A, Bauman A, Ekelund U, Clare P, Owen K. Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis. Lancet Public Health. 2025 Aug;10(8):e668-e681. doi: 10.1016/S2468-2667(25)00164-1. Epub 2025 Jul 23. Erratum in: Lancet Public Health. 2025 Sep;10(9):e731. doi: 10.1016/S2468-2667(25)00199-9. PMID: 40713949.
2. Paluch AE, Matthews CE, Doherty A, Ekelund U, Evenson KR, Galuska DA, Jefferis BJ, Kong L, Kraus WE, Lee IM, Shreves AH, Small S, Patel AV, Parvizi P, Zisou C, Fulton JE. Daily Steps as a Public Health Metric for Physical Activity Monitoring and Promotion. Exerc Sport Sci Rev. 2025 Oct 23. doi: 10.1249/JES.0000000000000375. Epub ahead of print. PMID: 41128511.
3. Verhoeven, Steven. “One Step Closer: The Impact of Daily Step Count on Health and How Many Steps Should Be Taken Per Day.” ResearchGate, 2023.Journal of Education, Health and Sport. 2023;21(1):170-184. eISSN 2391-8306. http://dx.doi.org/10.12775/JEHS.2023.21.01.016
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