You don’t need 10,000 steps a day; New research says 4,000 steps may be enough

New research shows you don’t need 10,000 steps a day to stay healthy. Even 4,000 steps a few times a week can boost heart health and longevity (Image: Pexels)

For years, 10,000 steps a day has been held up as the magic number for good physical health. Fitness trackers and wellness apps have made it a part of our daily lives, and doing less now feels insufficient. However, new studies indicate you don't need to pursue that number to maintain good health. A new study indicates that walking just around 4,000 steps a day can still deliver significant health benefits — especially for older adults.

According to a study published in the British Journal of Sports Medicine, researchers followed thousands of older women and discovered that those who walked at least 4,000 steps a day, even on one or two days a week, had a noticeably lower risk of premature death and cardiovascular disease compared with those who walked less. Women who managed to walk even three days each week experienced greater benefits and, in some instances, lowered the risk of death by 40%.

Also Read: Skip the 10,000-step myth: Study finds walking in 10-minute bursts may cut heart risk by two thirds

In our hectic modern life, following a hardcore fitness regime becomes increasingly difficult. Many find the 10,000-step target overwhelming and discouraging. This research conveys a basic yet impactful message that each step has value, and you needn't be flawless every day. The overall steps you build up over time matter more than sticking to a strict daily goal.

Walking stands out as one of the easiest ways to get moving too. It costs nothing, doesn't need any gear, and works for people of all ages. Older folks or those getting back into shape after being sick find it a good place to start because it's not too hard on the body.

The study looked at older women, so the findings might not apply to younger people or men. Also, while taking 4,000 steps a day can help you live longer, moving more still gives better results. Research shows that going up to 6,000 or 8,000 steps improves heart health, builds muscle, and boosts mental health.

How to make this work for you

Start small: Try to reach 4,000 steps a few days each week and then increase the goal gradually.

Split it up: Go for short 10–15 minute walks throughout the day instead of one long walk.

Keep track: Use a smartwatch or phone app, or just time yourself; usually, 40 minutes of fast walking should equal 4,000 steps.

Add strength or balance exercises a few times a week to round out your fitness plan.

Also Read: You don’t need to work out daily! Here’s the bare minimum cardio you need for better heart health

You don't need to walk 10,000 steps every day to stay healthy. Even 4,000 steps on a couple of days each week can make a measurable difference. The key is consistency, not perfection and practising regular movement, one step at a time.

FAQs on health benefits of 4,000 steps:

1. What are the health benefits of walking 4,000 steps a day?

Walking 4,000 steps a day can help reduce the risk of premature death and cardiovascular disease, especially in older adults.

2. Is it necessary to walk 10,000 steps daily for good health?

No, walking 4,000 steps a few days a week can still offer significant health benefits. The total steps over time are more important than a strict daily target.

3. Can younger people or men also benefit from walking 4,000 steps a day?

While the study focused on older women, walking 4,000 steps a day can still be beneficial for people of all ages and genders.

4. How can I incorporate 4,000 steps into my daily routine?

Start small and gradually increase your goal. Split your walks into short sessions throughout the day, and use a smartwatch or phone app to keep track.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.