Is 5,000 Steps a Day Enough? What the Science Says

How many steps do you really need to take in a day to stay healthy?

While we are often told that 10,000 steps is the gold standard for a healthy lifestyle, reaching this target can be no easy feat. But are 10,000 steps a day really necessary? And would 5,000 steps be enough?

“Modern life has humans sitting and much more sedentary than the levels of activity we are supposed to be at evolutionarily,” John Ford, an American College of Sports Medicine certified exercise physiologist at JKF Fitness and Health in New York, told Newsweek. “Many negative health risk factors that cause mortality are increased significantly by a sedentary lifestyle and sitting too much during the day.”

Numerous studies have shown that a sedentary lifestyle can increase risk of heart disease, diabetes, obesity, colon cancer, high blood pressure, and depression, to name but a few. Indeed, according to the World Health Organization, roughly 2 million deaths per year can be attributed to physical inactivity.

Any form of exercise can minimize these risks, but walking is unique in its accessibility, versatility and simplicity. But exactly how much do you need to walk to see these benefits?

“This really depends on your health goals and habits,” Thijs Eijsvogels, an associate professor in exercise physiology at the Radboud University Medical Center in the Netherlands, told Newsweek. “Adding 1,000 steps to your daily routine, which equals roughly 10 minutes of brisk walking, could reduce the risk of mortality by roughly 15 percent. Additional increases in step count could further increase the health benefits. So, every step counts!”

Numerous people have sworn that walking 10,000 to 20,000 steps a day has changed their life. But not everyone has the time (or energy) to reach these targets.

What’s more, research by Eijsvogels’s lab has shown that, beyond a certain number of steps, there is no significant increase in health benefits (beyond burning more calories). “The target number of steps may depend on many factors (age, health status, etc), but we found maximal risk reductions for mortality to occur at 8,800 steps per day and for cardiovascular events at 7,100 steps per day,” Eijsvogels said. “So, these numbers could be used as a target to get the most out of a physically active lifestyle.”

This research was published in the Journal of the American College of Cardiology in October 2023.

It’s also worth noting that step count is not the only important measure in their study. “Beyond step volume, we also found that step cadence (the number of steps per minute) independently impacts health outcomes,” Eijsvogels said. “So one could reduce the mortality risk not only by increasing step volume, but also by increasing the step intensity while maintaining the number of daily steps.”

Steps are also not the only way we can stay physically active. “There are also activities like swimming, and biking that don’t always register on an activity monitor, but those are still active minutes in your day,” Ford said.

So, are 5,000 steps a day enough? “I typically advise that 5,000 steps is not enough, mainly since it probably means that your sitting time for the day is too high,” Ford said. “Though, it’s important to acknowledge that not all things are absolute. 5,000 steps of vigorous-intensity exercise can provide you with excellent health benefits.”

According to official metrics, anything below 5,000 steps a say is considered to be a “sedentary” lifestyle. But a study published in the European Journal of Preventive Cardiology in August 2023 found that reductions in all-cause mortality can be seen from as little as 4,000 steps a day, with cardiovascular risk reductions seen after just 2,337 steps.

Eijsvogels added that while his group saw health maximum benefits between 7,500 and 8,500 steps, his study also saw significant risk reductions after just 2,500 steps. “We found that 2,500 to 2,700 steps per day are associated with a risk reduction for mortality and cardiovascular events of 8 percent and 11 percent, respectively compared to a reference group at 2,000 steps per day,” he said. “Hence, the minimum step count dose is 2,500 steps per day, with further risk reductions with additional daily steps.”

But do Eijsvogels and Ford follow their own advice?

“I generally walk 7,000 to 9,000 steps per day, depending on my routines,” Eijsvogels said. “If I bike instead of take the train to work, my steps are typically a bit lower (although my daily exercise volume is higher). Also, at days I work from home I try to boost my activity, by going for a lunch walk, have online meetings while standing, and bring the kids to school by bike.”

Ford added: “I do try to average about 10,000 steps per day over a seven-day period. that the days in which I’m being more social—meeting friends out, exploring the city, and going to events are the days in which I most easily reach my step goals. On days in which it’s just a few sessions and a gym workout, I often find myself under 10,000 steps.”

Getting your steps in doesn’t even have to involve leaving the house. For example, a simple walking pad underneath your desk can allow you to get your steps in while attending meetings or watching Netflix.

“My takeaway is that just trying to be more social and walk to do daily errands/chores can be an easy and effective way to get your steps up,” Ford said.