Walking is one of the most under-prescribed medicines in the world, according to foot mechanics expert Dr Courtney Conley. She tells Harry Bullmore exactly how many daily steps are needed for various benefits.
The Myth of 10,000 Steps a Day
Our ancient ancestors didn't own Fitbits or adhere to daily step counts. But life in 2026 is far removed from our former hunter-gatherer antics. "We live in a modern society, and there is a reason technology has been introduced," Dr Conley says. "But with that comes the responsibility to be aware that our movement capacity is being decreased by convenience." In other words, we're moving less, and we need to consciously subsidise this lack of activity with regular movement. Walking is the most accessible way to do this – but how much?
"Most people think the ideal number of steps per day is 10,000, but that's a myth that needs to be busted," says Dr McDowell. "You can pick and choose what to aim for depending on the benefits you're after and what works for you." This means there is no blanket prescription and it partly depends on your base level. If you are a sedentary person, her primary message is that "anything is better than nothing". The aim is to integrate walking into your life. This could mean taking a 10-minute walk before work or after dinner, or finding ways to work walking into everyday tasks – hopping off the bus one stop early or choosing a parking space slightly further away from the supermarket, for example. "Think of it like a vitamin – something you take every single day that will benefit today's wellness and tomorrow's longevity," she concludes.
500 Steps
Walking 500 steps at a fairly brisk pace takes about five minutes. Dr Conley calls this a "micro walk", and says it can have a significant positive impact on your health. "A five-minute walk improves blood flow to our brain," says Dr McDowell. "It improves your clarity of thinking, boosts creativity, elevates mood, helps reduce symptoms of feeling anxious or depressed, and it boosts a neurologic growth factor in your brain." Physically, as soon as you go from sitting to standing, it changes your blood pressure and elevates your heart rate. It'll change your tissue temperature, contract your muscles and boost digestion too. The overarching message here is that if you can add a few micro walks into your regular routine, your body and mind will benefit. Try identifying short routes you can use near places you often find yourself scrolling on your phone – your home, office or at the school gates – then squeeze in a micro walk instead.
2,500 Steps per Day
"When we talk about how many steps to take, this is the absolute basement," says Dr McDowell. "If you walk less than that, your risk of death and disease is skyrocketing." We have both worked with people who are sick, deconditioned or coming off a devastating injury, and they might not be walking that much as a result. But if people are walking less than 2,500 steps per day, that's the first goal. Any movement is going to enhance blood sugar regulation and burn calories, which can aid weight management by contributing to your daily energy balance. A short walk also has an uncanny knack for helping you feel better than you did before you set off. "When I see patients that have a step count of 2,500 or less, almost 100 per cent of the time that comes with a diagnosis of depression or sadness," she says. "If you're only moving 2,500 steps a day, you don't feel well, in your mind or in your body. So when I have a conversation with those people, it's about slowly getting started."
3,000 Steps per Day
"If you get up to 3,000 steps per day from 2,500, it will reduce your risk of death from any cause by seven per cent. If you increase it to 3,500, it reduces your risk of death by 15 per cent," Dr McDowell says. The message remains: something is better than nothing, and small daily increases have impressive cumulative effects. Upping your daily step count to 3,800 delivers 50 per cent of the maximal benefits of walking for reducing dementia risk, adds Dr Conley.
5,000 Steps per Day
Studies suggest that when you get past the 5,000-mark, people start to see "cancer protection effects" as well as a reduction in depression symptoms.
7,000 Steps per Day
As a time-savvy approach for reaping the physical benefits of walking, 7,000 steps per day is often touted as the gold standard. "Researchers have now shown that, if we focus on the risk of dying from cardiovascular disease, most of the benefits are seen at around 7,000 steps," a team from the University of Granada claimed on the back of their 2023 study. "This is also the range when we start to see a reduction in depression development over a lifetime," Dr McDowell says. This is supported by a 2025 meta-analysis published in The Lancet. It found that, compared with walking 2,000 steps per day, 7,000 daily steps was associated with a 22 per cent lower risk of depressive symptoms, as well as a 38 per cent lower risk of dementia, a 47 per cent lower risk of all-cause mortality and a 25 per cent lower risk of heart disease. It also reported a 37 per cent decrease in cancer mortality, 14 per cent lower risk of type 2 diabetes and a 28 per cent lower risk of falls.
9,800 Steps per Day
"If you're somebody who has a family history of Alzheimer's and dementia, there are certain numbers that probably mean a lot more to you," says Dr McDowell. The number 9,800 is a considerable one: Dr Conley says this figure is associated with reducing your risk of dementia by half. This statement comes from a 2022 study published in the JAMA Neurology journal, which found that "accruing more steps per day was associated with steady declines in dementia incidence risk, up to 9,800 steps per day." "The dose associated with 50 per cent of maximal observed benefit was 3,800 steps per day, and steps at a higher intensity (or cadence) were associated with lower incidence risk." In layman's terms, walking further and walking faster each day is associated with reduced dementia risk.
Is There a Correct Way to Walk?
Everyone has a different body, and everyone will walk slightly differently as a result. But the fact you can usually tell a fit, active person from their gait suggests there are certain best practices to follow. "There is a right way to walk: it is efficient walking," Dr McDowell tells me. To ensure you are meeting this criteria, she recommends considering the four points below:
- Taller: "Think about lengthening yourself vertically to lift your head towards the sky. This creates a lot of muscular contraction, boosts your posture, engages your core muscles and allows you to think more about a natural arm swing."
- Softer: "If you are walking with heavy steps, you are essentially slamming on the brakes with each foot strike. If you're walking more softly, rolling the earth away [with your foot] as you move forward, that's a way you can reduce force on your body and become more efficient."
- Faster: "The average person walks at between 90 and 100 steps per minute. But a brisk walk is characterised as 120 or more steps per minute – think about how you would walk if you were late for a train. If you're turning your feet over faster, you're spending less time touching the ground, so again it boosts your efficiency."
- Backwards: "Spending a few minutes walking backwards each week activates the muscle groups that are generally not working as hard when you are walking forwards. It's a great way to balance out your walking regime and can be very helpful for people with knee pain."
The Other Part of the Puzzle: Strength Training
Walking backwards can develop strength in several underused muscles in the lower body, increasing mobility and reducing pain in nearby joints. But strength training remains the best way to build strength and muscle across the entire body. That's why Dr McDowell shares a refreshingly straightforward formula for staying in shape: "Walk daily; strength train at least twice a week. It's pretty simple, you just have to have the motivation to do it." This recommendation is echoed by the American College of Sports Medicine, World Health Organisation and the NHS. "Women, especially, need to strength train at least twice a week," says Dr McDowell. This bolsters bone health and builds a more robust musculoskeletal system, protecting against injuries and maintaining physical function as we age.
