Is walking 10,000 steps a day really essential for health?
Whether it’s social media or fitness brands promoting it, many of us have come to believe that hitting 10,000 steps daily is a scientifically proven health requirement. Personally, I’ve followed this “rule” for months to add more movement to my mostly sedentary routine—something many desk-bound workers can relate to. And it’s helped. Walking has become a small act of self-care, a way to counteract hours spent sitting.
But is 10,000 steps really the magic number? To understand the benefits—and possible downsides—I spoke with health experts.
### Do You Really Need 10,000 Steps a Day?
“There’s no scientific basis for it,” says Jesús Serrano, a physiotherapist at Madrid’s Improve Clinic. The idea actually comes from a 1965 Japanese pedometer called Manpo-kei (which means “10,000-step meter”). Its marketing campaign encouraged people to stay active by walking at least that much daily.
Clearly, the message stuck—but is it accurate? Apparently not. “It’s far below what we should be moving,” Serrano explains. “Walking 10,000 steps should be the minimum baseline. We recommend hitting that and adding a workout on top.”
### The Value of Walking—Without Obsessing Over It
Even if the 10,000-step rule isn’t scientifically grounded, it still serves as a useful goal for people looking to move more. “Humans are built for movement,” Serrano says. “Modern life makes everything convenient, but our sedentary habits make us stiff and age us faster.”
After sitting for eight hours, it’s no surprise our bodies crave activity. “The 10,000-step target encourages a basic level of movement,” Serrano notes. “But everyone’s different—what matters is finding a sustainable, healthy routine.”
The problem arises when step-counting becomes an obsession. “It can backfire if it turns into stress instead of relaxation,” says psychologist Patricia de la Fuente, who specializes in mind-body connection. Constantly checking step-trackers isn’t always good for mental health.
Serrano shares his own experience: “I once got so fixated on hitting a step goal that I’d lose sleep worrying about it. Then I stopped using my smartwatch for a while and realized I could enjoy walking without counting.”
### Listening to Your Body Over Technology
Apps and wearables can disconnect us from our natural instincts. “They make us follow a screen instead of tuning into our body’s needs,” Fuente explains. “We chase numbers mindlessly, which can be frustrating if we fall short.”
The key is to treat tech as a tool, not a dictator. “These devices can help track progress and set goals,” Serrano says, “but it’s good to take breaks from them occasionally.”
### Quality Over Quantity
It’s not just about the number of steps—it’s how you walk. Moving with awareness, enjoying the process, and staying active in ways that feel good matter more than hitting an arbitrary target. After all, wellness should be about balance, not obsession.Your Walking Mindset
The intention behind your walk matters. If your goal is self-care and improving your quality of life, balance motivation with avoiding procrastination—step count is just one part of the equation, says Fuente.
Walking boosts daily physical activity, improves heart health, and helps manage anxiety and stress. But there’s a difference between moving on autopilot and walking mindfully. Focus on the act itself, making it beneficial for both body and mind. Planning walks not only ensures proper attire but also helps you choose natural settings that offer more than just exercise. “Mindful walking keeps us present,” Fuente explains.
What Is Mindful Walking?
It simply means walking while paying attention to your surroundings, steps, and breathing, says Fuente.
“Finding a pleasant place to walk is key,” agrees Serrano, suggesting parks, trails, or scenic neighborhoods. “Spaces with sunlight, nature, fresh air, or beautiful views lower cortisol levels, bringing mental clarity and better handling of life’s surprises.”
Making Walking a Habit
Treat walking like any other essential health practice—similar to brushing your teeth, sleeping, or eating. “It’s a form of self-care, but we often struggle to fit it in,” says Fuente.
Take small opportunities: use stairs instead of elevators, or walk instead of driving short distances. “The key is forming and keeping the habit,” Serrano notes.
Tips for Success
– Walk for enjoyment, not just to meet a goal. Step counts aren’t everything.
– Start small. If you’re tired one day, listen to your body, says Fuente.
– Choose peaceful places that you enjoy.
– Walk at the same time daily—creating a ritual helps consistency.
– Notice your self-talk. If it’s critical, pause and breathe.
– Focus on self-care. Mindful walking can shift how you see the world while improving health, Fuente adds.
Building habits takes time. “Leaving your comfort zone is hard at first, but once the habit forms, your body will crave it,” Serrano assures.