Walking is an often-overlooked physical activity that offers numerous health benefits, despite requiring no equipment or specialized space. While 10,000 steps per day is commonly regarded as the ideal standard, research suggests that walking 7,000 steps daily can provide similar advantages.
A recent study published in 2025 found that individuals who walked 7,000 steps a day experienced a 47% reduction in mortality risk, comparable to those who reached 10,000 steps. This benefit also translated to reduced risks of dementia and type 2 diabetes, as well as improved weight management and longevity.
While 7,000 steps may seem daunting, it is a realistic goal that can be achieved by incorporating walking into daily routines. For individuals already active, 10,000 steps is excellent; however, the additional benefits beyond this threshold are modest.
The pace of walking also plays a significant role in reaping these rewards. Walking at a brisk pace can enhance cardiovascular health and burn calories more efficiently. Nevertheless, it’s essential to adjust one’s speed according to fitness levels to avoid injury or discomfort.
Timing also matters when it comes to walking for optimal benefits. Early morning walks can aid in weight loss, while post-lunch strolls may help mitigate glucose spikes. Evening strolls can promote relaxation and improve sleep quality.
Ultimately, the most critical aspect is not the number of steps taken but rather that every step counts. Anyone can begin their fitness journey today, regardless of their current level of activity or schedule constraints.
Source: https://timesofindia.indiatimes.com/life-style/health-fitness/web-stories/how-many-steps-should-you-walk-a-day-to-lose-weight-and-live-longer/photostory/123134778.cms