Is it truly necessary to take 10,000 steps per day?

According to Dr. RR Dutta, the head of internal medicine at Paras Health in Gurugram, while hitting a specific step count may not be crucial, maintaining regular physical activity is still vital for overall health and well-being. The American Heart Association recommends engaging in at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities at least twice a week. This can be achieved through various activities such as walking, running, cycling, or swimming.

Dr. Edwina Raj, the head of clinical nutrition and dietetics at Aster CMI Hospital in Bengaluru, supports this view and suggests that for adults, it is beneficial to increase movement and reduce sedentary behavior, along with engaging in 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic activities per week to achieve significant health advantages. Additionally, she recommends incorporating muscle-strengthening exercises of moderate or greater intensity at least twice a week for even greater health benefits.

Dr. Ishwar Bohra, the Associate Director of Orthopaedics at BLK-Max Super Speciality Hospital in New Delhi, believes that setting a specific goal such as 10,000 steps per day may not be appropriate since every individual’s body is unique, and their strength and abilities vary. He recommends customizing physical activity goals based on an individual’s age and body.

Dr. Bohra suggests that non-athletic individuals and those over 40 years of age should not be compelled to walk 10,000 steps a day. Instead, he recommends starting with 6,000 steps a day, covering a distance of 1-2 km, with adequate breaks. Morning walks are preferable due to the fresh air and increased energy levels. Evening walks can also be done regularly, with the distance gradually increased over time. For the average person, walking 3 km is beneficial, while those aiming to achieve specific health goals may need to walk up to 8 km. According to him, children and adolescents (6-17 years) should engage in 60 minutes or more of moderate-to-vigorous physical activity every day.