Forget 10,000: grow your steps a little at a time

Ten thousand steps is a popular round number, but it isn't a magic line. A 2022 analysis of 15 studies, published in The Lancet Public Health, found that the lower risk of early death linked with more daily steps levelled off at about 6,000 to 8,000 steps for adults 60 and older, and about 8,000 to 10,000 for adults under 60.

The American College of Sports Medicine suggests building up gradually: add about 2,000 steps a day to your current count, working toward at least 7,000.

Try this today: check your phone or watch for your average daily steps over the past week. That's your starting point. Then add one extra 10-minute walk, or a few laps of your building's hallway after lunch. Keep that up for a week before you add more.

Walking with a friend, taking the long way to the elevator and pacing during phone calls all count.

Safety note: Wear supportive shoes and build up slowly. Check with your doctor if walking brings on chest pain, unusual shortness of breath, or joint pain that doesn't settle.

Sources

• Paluch et al. (2022), Daily steps and all-cause mortality, The Lancet Public Health (opens in a new tab)
• ACSM Position Stand: Quantity and Quality of Exercise (Garber et al., 2011) (opens in a new tab)