Doctor explains what walking 10,000 steps a day does to your body and shares how many you should actually take

For years, the idea of walking 10,000 steps a day has been treated as the gold standard for health and fitness.

It appears on smartwatches, fitness trackers, and health campaigns across the world, but few people stop to ask where that number came from, or whether it truly reflects what the human body needs.

In a recent discussion with YouTube podcaster Chris Williamson, sports scientist and exercise physiologist Dr. Mike Israetel explained what regular walking actually does for the body, and why the key to living longer might not be tied to a single step count.

According to Dr. Israetel, the real focus should be on maintaining consistent, moderate activity throughout the day.

He said: “Generally, a moderate to high amount of physical activity has a good combination of promoting the longest lifespan and the longest health span.”

Regular walking helps maintain health, reduce disease risk, and extend lifespan (PeopleImages/Getty Images)

While 10,000 steps may be a convenient benchmark, he notes that the ideal range is slightly broader than most people think.

Israetel explained: “6,000 to 12,000 steps per day for most people is totally cool, but a better way to put that is probably if you’re doing a lot fewer than five or 6,000 steps per day all the time and you don’t get a lot of physical activity otherwise, you could be living longer if you did more physical activity in most cases.”

The advice is particularly relevant to those who train intensely in the gym, but spend much of the rest of the day sitting still. Israetel describes this as a common pattern among fitness enthusiasts. He said: “You would break up your periods of physical inactivity at least another one time in the day [on top of going to the gym] for a serious bout of some kind of aerobic output,” adding that even a brisk walk can make a meaningful difference.

For those looking to go a step further, Israetel recommends structured cardiovascular training.

He said: “If you can’t talk and you’re huffing and puffing, doing that at least twice a week for 30 minutes on end and all the way up to four times a week for 60 minutes on end… is probably that extra cherry on top for longevity and quality of life enhancement.”

But maintaining long-term consistency, he added, depends as much on psychology as physiology.

Exercise habits are far more likely to last when they are enjoyable and socially engaging. Israetel said: “Your physical activity should be pretty fun, and it should also hopefully be something that involves you with other people.”

Group activities or community sports help create accountability and motivation.

Williamson added: “Social pressure is a hell of a drug.” And when that pressure encourages regular movement and genuine connection, it can contribute to both a longer and more fulfilling life.