The Health Benefits of Walking 10,000 Steps a Day

The health benefits of walking 10,000 steps a day // The physical and mental health benefits of walking 10,000 steps most days of the week—and how to build more steps into your daily life.

Walking is one of the most innate human activities. Before cars, before the Metro, before horses, etc., humans walked. In many places around the world, walking is still a primary mode of transportation. Yet Americans, as a whole, are unnaturally sedentary.

The health community typically recommends that people walk about 10,000 steps per day for general health. Anything below 5,000 steps per day is considered sedentary. Americans average 5,117. It’s not that walking is impossible in a modern world; similarly industrialized countries clock in at 9,695 (Australia), 9,650 (Switzerland), and 7,168 (Japan).

10,000 steps is equivalent to about five miles. Adding a five-mile walk into your schedule each day may seem like a significant commitment, but keep in mind that the steps are cumulative—every step you take throughout the day counts, whether or not they’re all at the same time.

It’s actually healthier to break up your steps throughout the day rather than getting them all at once. The human body isn’t designed to sit still for hours at a time, and it’s good for your circulation, joints, muscles and mental clarity to get up and move around as often as you can. However, many people who work office jobs find that they need to deliberately “take a walk” in order to meet the 10,000 step guideline.

The health benefits of walking

Walking 10,000 steps most days of the week has a wide range of physical and mental health benefits:

  • Burns body fat

  • Strengthens legs, hips and core muscles

  • Increases energy, reduces fatigue

  • Promotes intestinal regularity

  • Strengthens the heart and increases circulation

  • Reduces stiffness in joints and improves posture and flexibility

  • Improves mental alertness, memory, creativity and problem solving

  • Elevates mood and helps relieve stress

  • Helps relieve sleep apnea and insomnia

The easiest way to measure the amount of walking you get each day is with a fitness tracker like the Fitbit. Most smartphones also have accurate pedometer technology, though you’ll have to keep your phone with you whenever you move.

“The journey of a thousand miles begins with a single step.” — Lao Tzu

How to get 10,000 steps a day

Try these strategies to build more walking into your daily life:

  • Take the stairs instead of the elevator.

  • Walk to stores, restaurants or friends’ homes instead of driving.

  • Park at the edge of the parking lot and walk.

  • Get off public transit one stop early and walk the rest of the way.

  • Take a leisurely after-dinner walk around your neighborhood (this helps aid digestion too!).

  • Have a phone call scheduled with a far-away friend? Take a walk while you talk.

  • Invite a friend or family member to take a walk with you as a way to spend quality time together.

  • Visit local parks and enjoy the trails, or do a historic landmark walking tour in your area.

  • Walk around a neighborhood you enjoy or would love to live in.

  • At work, suggest “walk and talk” meetings when you’re able.

  • Take a walk on your lunch break. (Bring comfy shoes to work if needed—we love our Allbirds!)

  • Join a walking challenge on the Fitbit app.

  • Incorporate regular walks into your fitness plan.

Plan it out!

Get our free guide to planning a fitness plan that meets your goals, works with your schedule, and (most importantly!) that you actually enjoy:


Track your steps and aim to log 10,000 at least four days this week.

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