The rise of a sedentary lifestyle and lack of regular physical activity contribute to an increased risk of various health problems. One of the simplest and most effective ways to maintain health is walking. But is 10,000 still the magic number of steps per day, and what is the minimum you should start with? Experts explain.
“In recent years, we have seen the negative impact a sedentary lifestyle has on our health, from low mood and depression to an increased risk of chronic diseases, cardiovascular disease, high blood pressure, diabetes, obesity, sarcopenia (loss of muscle mass), and reduced bone density, so it can be said that an inactive lifestyle is problematic in many aspects,” explains Daniel Zalewski, exercise physiologist and clinical dietitian, Health Promotion Department at Central Medical Centers.
Daily walking is accessible, convenient, and almost free from injury risk.
Dr. Michelle Roberts, cardiologist and director of the cardiology department at Central Medical Centers, agrees. “In our era, people sit in front of computers and screens and move less. Today we know this is a risk factor for coronary heart disease, and over the years it has become increasingly common.”
Health organizations in the US and Europe have set a minimum weekly threshold for physical activity to reduce the risk of health problems. “The recommendation is at least 150 minutes per week of aerobic activity such as walking, swimming, running, or cycling at moderate intensity spread over five days, reaching about 50%-70% of maximum heart rate.
For more intense activity, the recommendation is 75 minutes per week over three days,” says Dr. Roberts. “For people with no sports background, I always recommend starting with the minimum 45 minutes per week. Just start with something.
The importance of physical activity for cardiac patients is very significant. In this sense, adherence reduces mortality and rehospitalizations.”
Anaerobic activity is also an integral part of an active routine.
“Strength training such as gym workouts, bodyweight exercises, TRX, or HIIT short high heart rate workouts that are very popular today should be done at least two to three times a week alongside aerobic activity.
These workouts strengthen muscles, improve heart health, and increase mobility and flexibility,” adds Zalewski.
“With aging, muscle mass and bone density naturally decline. Strength training helps slow this decline. Alongside training, it is important to maintain a proper diet with sufficient protein tailored to age.
The best approach is to consult licensed dietitians,” says Zalewski. “Walking is the simplest sport you just need sneakers and good weather, and you can enjoy improvements in cardiovascular endurance, blood pressure, blood sugar levels, leg and glute strength, as well as mood and alertness.”
Walking is likely the most common form of physical activity due to its many benefits. “It’s simple you need only sneakers and good weather, and you can enjoy improvements in cardiovascular endurance, blood pressure, blood sugar levels, leg and glute strength, mood, and alertness,” says Zalewski. “A review of 15 studies on walking found that this activity can reduce morbidity and mortality from multiple chronic conditions, including cardiovascular disease, type 2 diabetes, and several types of cancer, and is associated with improved mood and quality of life.”
“Walking improves blood circulation, maintaining oxygen supply to organs. Improved heart rate and output affect all organs and reduce risk factors for coronary heart disease and stroke, such as high blood pressure, diabetes, and obesity,” adds Dr. Roberts. “Walking is generally more convenient and accessible, and less risky for orthopedic injuries than running. Active people can reach walking intensity comparable to swimming or cycling.”
Step counts does a magic number exist?
In the past, a fixed daily step count was recommended to maintain health. Today, experts understand that adherence to a specific number may not be precise. “It varies and depends greatly on walking intensity. Ten steps for one person are not the same as ten steps for another,” says Dr. Roberts. “Recommendations are based on type of activity, intensity, and duration.”
“Earlier recommendations suggested 10,000-12,000 steps, but over time people didn’t meet these targets, and gradually the recommended step count decreased,” adds Zalewski. “People walking at least 7,000 steps per day enjoy health benefits. In the review mentioned, 7,500-12,000 steps daily had the greatest effect on the adult population.”
Walking pace also matters. “While subjective, the goal is at least a moderate pace, not too slow, to ensure effort. Those wanting to improve fitness slightly can do interval training walk slowly for four minutes, then increase pace for one minute, repeat,” he explains.
Recommendations set a minimum of 150 minutes per week of walking for heart health, ideally reaching 300 minutes to promote weight loss and body composition changes. Walking several days per week is preferable to completing all steps in one day.
“People walking less than 5,000 steps per day are considered inactive.
Studies show that step tracking increases daily steps. Today, smartphones have built-in pedometers, and apps can also be used,” says Zalewski.
Do recommendations change with age? “Of course, they change with age. Older adults may struggle to reach younger adults’ step targets, so 7,000-8,000 steps per day is excellent for seniors. For younger adults in their 20s and 30s, 10,000-12,000 steps is recommended,” explains Zalewski.
How to increase daily activity:
For those struggling to fit in walking or active movement, experts suggest simple tips: hold walking meetings with headphones, park farther from destinations, get off the bus one stop early, take stairs instead of elevators, and walk instead of driving to nearby stores or picking up children.