Until you’re actively monitoring your daily step count, you may not realize how little you actually walk on an average day, especially if you work a desk job and don’t live in a walkable city. Taking walks and staying active in general has been proven to increase longevity. In fact, observational studies have found that walking for longer distances or for more time may offer extra protection against cardiovascular disease.
“Even small increases in movement can make a difference,” says Saleem Ahmed, M.D., a cardiologist at AdventHealth Medical Group Apopka. “Research shows that adding about 2,000 steps a day can begin to provide measurable health benefits. For greater heart health benefits, aim for up to 10,000 steps a day.”
It doesn’t matter if you’ve never set foot in a gym. Walking is one of the most accessible exercises, offering major health benefits. As a low-impact cardio activity, it helps manage weight, prevent serious diseases, and strengthen bones and muscles. Research has long supported its positive effects and one study in 2011 even found that people who walked an hour or more a day after age 40 lived longer than those who walked less than an hour.
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How to Start a Walking Routine
If someone has been mostly inactive, Ahmed suggests starting with a lower daily step goal and gradually increasing from there. It’s just like progressive overload in the gym. Adding to your daily step count little by little helps your body adjust safely, making the habit easier to maintain in the long run.
“If you’re already active or have a higher fitness level, aiming for around 10,000 steps a day can help you maximize heart health benefits,” he says. “The right goal is one that challenges you while still being realistic and sustainable.”
How to Get 10,000 Steps a Day
Living in a walkable city makes it easier to increase your daily step count, but even if you’re desk-bound all day, there are ways to stay stepping. Walking pads have grown in popularity for anyone struggling to hit 10,000 steps a day. Taking short micro walks throughout the day or setting aside time for a few laps around your home or office helps. Walking meetings are also a great option. Even small changes, like parking farther away or taking the stairs, compound.
“For people who don’t have access to easily walkable areas, I usually suggest walking in large stores or malls,” Ahmed says. “This also allows for walking safely, no matter the weather outside.”
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This story was originally published by Men’s Journal on Feb 26, 2026, where it first appeared in the Health & Fitness section. Add Men’s Journal as a Preferred Source by clicking here.