Can't reach 10,000 steps a day? Neuroscientist calls it 'ad campaign', says goal can be achieved in much less

Dr Wendy Suzuki emphasised that walking itself had proven health benefits, but the expectation of reaching 10,000 steps daily was unnecessary.

The long-standing benchmark of 10,000 steps a day was questioned this week by neuroscientist Dr Wendy Suzuki of New York University, who explained that the target had little scientific grounding and was first popularised through marketing.

In a video posted on Instagram, Dr Suzuki, a professor at the university’s Centre for Neural Science, opened with a reference many followers recognised: “Raise your hand if you’ve ever felt guilty about not hitting your 10,000 steps.” She continued by clarifying the origin of the figure. “That number started as an ad campaign, not as a scientific finding,” she said.

She emphasised that walking itself had proven health benefits, but the expectation of reaching 10,000 steps daily was unnecessary. According to her, research had consistently shown that positive outcomes could be achieved with lower counts. “Research shows major benefits start closer to 7,000 steps,” she noted, adding that even shorter intervals of physical activity contributed to both physical and cognitive health.

Her guidance to viewers was to prioritise consistency and enjoyment. “Get moving in ways that you really enjoy to get your steps in every day,” she advised.

Dr Suzuki’s observations aligned with other medical opinions. Dr Sudhir Kumar, a neurologist at Christian Medical College, Vellore, referred to data from the UK Biobank study to stress that improvements in health outcomes were linked to each increase in step count, not only to the pursuit of 10,000.

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“Every extra 1,000 steps per day can reduce the risk of heart disease and stroke,” he explained. He highlighted that even 2,500 to 4,000 steps daily could significantly lower the risks of premature death and cardiovascular illness when compared with a sedentary lifestyle.

Adding to the discussion, Dr Palaniappan Manickam, known to audiences online as Dr Pal, spoke about the time commitment often associated with walking targets. He observed that covering 10,000 steps amounted to approximately 500 calories but required about an hour and a half of walking, which he described as unrealistic for many.

“A 30-minute session can burn as many calories as a long walk,” he said, recommending high-intensity interval training (HIIT) as a practical alternative. He explained that alternating between short periods of vigorous effort and recovery delivered time efficiency while improving cardiovascular health.

Dr Kumar also drew attention to the pace of walking, stating that faster walking for about 30 minutes produced noticeable cardiovascular benefits, especially for patients with high blood pressure. He suggested gradually raising daily step counts and incorporating brisk segments rather than focusing exclusively on totals.

The Mayo Clinic provided further advice on walking practices, outlining how posture and technique could affect results. The recommendations included standing upright with relaxed shoulders, engaging the core, and maintaining a smooth heel-to-toe stride. The clinic also encouraged combining brisk intervals with slower walking to mirror interval training, choosing safe and comfortable walking routes, and wearing supportive shoes. Warm-up and cool-down routines were also advised.

Commentators noted that the pressure of meeting a numerical goal often left people feeling guilty or demotivated when they fell short.