Build a daily walking habit (and the truth about 10,000 steps)

Updated 6 November 2026 · 5 minute read

Where 10,000 steps came from

The figure is often traced to a 1960s Japanese pedometer marketing campaign rather than to a medical trial. Studies since suggest benefits start well below that, and that more movement is generally better than less. A personal target that suits you is more useful than a famous number.

A simple walking plan

1. Start where you are. If you walk 3,000 steps now, aim for 4,000 for a week.
2. Use anchors. A 10 minute walk after lunch, and one after dinner.
3. Take calls on the move.
4. Park or get off a stop earlier.
5. Add 500 to 1,000 steps a week. Slowly.
6. Log the walk as a habit with a time and a minimum.

General guidance

Adults are generally advised to get at least 150 minutes of moderate activity a week. Brisk walking counts. If you have a medical condition, check with a doctor about what is right for you.

Keep going with a friend or a habit challenge.