Walking is one of the most accessible forms of exercise around—and it packs major health benefits, including improved heart and joint health, and it may even help you live longer.

But how much walking is ideal?

The often-cited 10,000 steps per day is fairly arbitrary, experts say. “That 10,000 steps was never a peer-reviewed number,” says Dr. Howard Luks, orthopedic surgeon and author of Longevity…Simplified.

Studies suggest that fewer steps still yield benefits. One 2023 study found that taking at least 8,000 steps just once or twice a week was associated with a 14.9% lower risk of death over a decade compared to those who didn’t, while hitting that mark three to seven times weekly lowered risk by 16.5%.

The sweet spot to see improvements in your fitness is the 7,000- to 10,000-step range, according to National Academy of Sports Medicine trainer Mallory Fox. She says that is generally where people will start to achieve weight loss and see benefits to their cardiorespiratory systems.

Fox cautions to take your time increasing your step count to prevent injury. Take a look at how much you’re walking each week—either with the help of a wearable device or the rough step estimate provided by smartphones—and aim to increase that by about 10% each week, she advises.

It’s not just about step count—your pace matters too

That same 2023 study also found that walking at a faster pace was associated with a reduced risk of death, regardless of the number of steps taken per day. Other research has shown that walking faster is associated with a lower risk of dementia and arterial stiffness.

Just how fast are we talking? A moderate pace—about 100 steps per minute for 30 minutes a day, five days a week—would meet the weekly requirements for moderate exercise for older adults.

But, Fox points out, anything is better than nothing. “It’s just moving the body more is the bottom line.”

5 easy ways to add steps to your day

• Take a walk after every meal.
• Walk while you’re on a work call.
• Play a tennis or pickleball match.
• Tour a museum, zoo, or nature preserve.
• Use a walking pad when you work from home.

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