In fact, it was only later that the 10,000 step idea was taken up by public health institutions and scientifically examined in relation to its health effects. Despite its promotional origins, taking 10,000 steps a day has actually proven to be beneficial to health. Joisten says that walking 20,000 steps—which corresponds to between nine and 11 miles, depending on the length of the steps—is a “welcome” thought.

The benefits of walking

Walking more increases calorie burn—and can spur weight loss even without a change in diet. “There are also potential benefits, such as an improvement in physical performance, possible cardio-metabolic risk factors, a reduction in blood pressure, an improvement in lipid profile and insulin sensitivity, and a reduction in blood sugar after a meal,” Joisten adds.

There are also positive effects on the musculoskeletal system, including an increase in muscle mass and muscle function as well as an increase in bone density. Additionally, “there is mental strengthening, a reduction in stress and depression, as well as an improvement in sleep quality and an improved mood.” The latter is also due to the influence of sunlight.

According to Joisten, the reduced strain on joints and jumping (compared to running) and the strengthening of the supporting muscles are also advantages. But how many steps do we really need to take to achieve these effects?

How many steps a day should we actually take?

Studies now show that as few as 7,000-8,000 steps a day for adults is associated with a significant reduction in overall mortality rates. But what’s particularly interesting is that additional benefits are generally present the more you walk. According to Joisten, even an increase of 500 steps or 1,000 steps (just five to ten extra minutes of walking a day) is associated with a reduction in cardiovascular death and mortality rates.

Is walking exercise?

All that walking leaves little time for the gym, so you may be wondering if walking can replace a workout. And, if so, do you have to reach a certain speed, heart rate, or number of steps for it to count? Well, it depends.

According to Joisten, walking is classified as exercise if your heart rate is moderate, a walking pace of 1,000 steps per six minutes is achieved, and you feel light to moderate exertion—i.e. you sweat a little or get slightly out of breath.

Do you have to get all your steps at once?

You don’t have to get all your steps at once. In fact, the World Health Organization says that every step counts. “Even small bursts of activity appear to be effective for your health,” says Joisten.

Is it possible to get too many steps?

Even good things can be unhealthy in excess, but “it’s more on the musculoskeletal side, especially for beginners or untrained people who have an increased risk of overloading,” says Joisten, who recommends that people looking to increase their step count first track how many steps they take in everyday life and then gradually increase them over time.