How many steps do you really need in a day? Spoiler alert: less than you think. Along with sneakers and a pinch of goodwill

I confess: I hate exercise. I can’t stand the idea of waking up at 5 a.m. to squeeze into skin-tight leggings and chase, between yawns and cramps, intricate yoga poses. Running at dawn through the Po Valley fog while everyone else is still asleep? No, thanks. At that hour, my body begs for silence and a bed. The gym, well, that's a whole other chapter. So far removed from my life it feels like it requires a mortgage, an exorcism, and blind faith in the cult of the barbell. I have none of that. Neither the bank account, nor the devotion. And yet, there’s always that story about daily steps. Walk a little each day and voilà, you’re a healthy person. You live longer. You slim down. You might even start craving stretches, smiling at life, and eating avocados. It almost sounds like a scam, but I might just believe it. Because walking is free, doesn’t require any embarrassing outfits and I can do it with the right playlist. The question remains: how many steps a day do I have to take?

Do we really need 10,000 steps a day to feel good and lose weight?

For years, we’ve been told that the Holy Grail of health is 10,000 steps a day. A nice, round number, carved in stone like the commandments. But surprise: it was never based on science. It was a marketing ploy. The figure dates back to a 1960s Japanese ad campaign when the first pedometer was launched, called the manpo-kei, which literally means “10,000-step meter” in Japanese. Brilliant, right? The urban legend took off, convincing everyone that 10,000 was the magic number. But the truth is, no serious study ever backed it up. Until recently. The good news? You need way fewer steps to reap the benefits. A new study published in The Lancet Public Health did the dirty work, analyzing 57 different studies, collecting data from over 160,000 people worldwide, and charting a new map to daily salvation.

What if just 7,000 were enough? Science says so

A team of scientists from the universities of Sydney and Madrid found that benefits start well before the 10,000 mark, and beyond 7,000–8,000 steps a day, the advantages plateau. So no, walking 12,000 steps a day won’t make you immortal or give you influencer-grade abs. Overdoing it adds little to no additional benefit. Intensity doesn’t matter that much. What matters is how much you move. So how many freaking steps should we take each day? It depends on age, of course. But on average: 7,000–9,000 steps a day for people under 60; 6,000–8,000 steps a day for those over 60. And guess what? Even walking just 4,000–5,000 steps a day is much better than nothing. Every single bit of effort counts, even that agitated walk to avoid yelling at the neighbor blasting trap music at 7 a.m.

The health benefits of walking 7,000 Steps a Day

Let’s do a quick recap. People who walk at least 7,000 steps a day live better, and longer. The difference compared to those who only walk 2,000 steps is striking:

• 47% lower risk of death (not exactly a small detail);

• 25% lower risk of cardiovascular disease (your heart thanks you);

• 38% lower chance of developing dementia (huge deal);

• 22% lower rate of depression (now more common than Wi-Fi);

• 14% less chance of type 2 diabetes;

• 28% lower risk of falling (goodbye wobbly ankles).

All that from walking about one hour a day. Spread out. No stress. Even in bits and pieces. Even just to get to the bar for aperitivo with friends or chasing your dog who’s once again mistaken your shoes for a chew toy.

Small steps, big changes

The best part is that walking fits into any lifestyle, even for those of us in the most toxic relationship imaginable with physical activity (guilty!). And it is, without a doubt, the most democratic form of exercise out there. You can do it anywhere: outdoors, at home, in the office, at the supermarket. And it costs nothing. No memberships. No equipment. Just us, our feet, and a bit of consistency. It may not be as glamorous as pole dancing, or as mystical as a yoga retreat in the Dolomites. But it works. And for those who want a little more flair in their routine, there are fun variations: silent walking, color walks, nature walks, or even retro walking. Every version counts because the principle is the same: move regularly to boost mood, mind, circulation, even memory. Walking is a natural antidepressant, moving meditation, and a gentle but powerful push against a sedentary lifestyle.

So what now, do we throw out the step counter?

No. But let’s ease up on the obsession. The fitness tracker can stay on your wrist, but it shouldn’t become a harsh judge. If we hit 10,000 steps? Great. If we get to 7,000? Still great. If we stop at 4,000? Better than nothing. Instead, let’s think in terms of weekly averages. If we move less on Monday but walk a lot on Tuesday, that’s fine. The body isn’t as strict as the tax office. It can compensate, adapt, and improve even with daily variations. The key is not to stay still, not to give in to immobility. Every day is a new chance to take a few more steps. To make walking your new normal. And no, we don’t need to climb Everest to feel in shape. Just walk around the block, or dance while we cook.