Walking has surged in popularity lately—and for good reason: it's an effective way to stay healthy. But is hitting 10,000 steps daily essential for fitness? We consulted sports scientist Thea Kooiman, who earned her PhD studying the health impacts of activity trackers.
Thea Kooiman: "Activity trackers have been popular for years, but basic pedometers date back decades. The 10,000-step goal—roughly 4 to 7 kilometers—was created in the 1960s by a Japanese company without scientific backing. The Health Council's Exercise Guidelines recommend 150 minutes of weekly activity and minimizing sitting. Achieving 8,000 steps daily, with 3,000 at moderate intensity, meets these standards. On average, people take 5,000 to 6,000 steps a day. Below that, you're sedentary—too much sitting, too little movement. This group is expanding in our desk-bound modern world."
Read also: "Do you take 10,000 steps without knowing it?"
"Low activity increases risks of back and neck pain. Over time, it raises blood sugar, builds fat mass, and heightens chances of diabetes or heart disease. Hitting 10,000 steps improves your muscle-to-fat ratio, enhances brain blood flow for better creativity and productivity. Even 8,000 steps—with 3,000 moderate—goes a long way. Moderate exercise boosts heart rate and fitness; cycling works too."
"Track your current steps, then make small changes to reach 8,000 or 10,000. You can't offset a sedentary day with one gym session—move every hour, like walking to the printer or coffee machine. Use lunch breaks for a 20-minute walk (about 2,000 steps). On public transport, exit one stop early. Park farther if driving. Always choose stairs over elevators."
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