Not hitting 10,000 steps a day? CMC Vellore doctor suggests changes in walking style for maximum health benefits

Walking has long been promoted as one of the simplest ways to stay healthy, with the widely accepted target of 10,000 steps a day becoming a global fitness goal. However, doctors now suggest that even if people fall short of this figure, how they walk can be just as important as how much they walk. Experts point out that increasing step count gradually and maintaining a brisk pace can still bring significant health benefits, particularly for those with high blood pressure.

Every Additional Step Helps

Hyderabad-based neurologist Dr. Sudhir Kumar, who worked at Christian Medical College (CMC), Vellore, noted that people do not need to feel discouraged if they fail to reach 10,000 steps daily. Referencing analysis from the UK Biobank study, he explained that each increase of 1,000 steps a day, up to that limit, is linked to a significant reduction in risks of heart disease and related conditions.

The study findings showed a 17 percent lower risk of major cardiovascular events, a 22 percent reduction in heart failure, a 9 percent decline in heart attacks, and a 24 percent lower chance of stroke with every extra 1,000 steps.


Dr. Sudhir Kumar emphasises that walking briskly during the most active 30 minutes of the day was found to have a protective effect against heart disease, regardless of overall step count. This suggests that short bursts of faster-paced walking may offer benefits beyond steady, slower walks.

Health Benefits Even at Lower Step Counts

According to the findings, step counts as low as 2,500 to 4,000 per day still reduce the risk of death and cardiovascular-related complications compared to a sedentary lifestyle. For individuals with high blood pressure, adding just 1,000 more steps daily—whether from 2,300 to 3,300 or from 6,000 to 7,000—can make a measurable difference to heart health.

Walking is said to be one of the most accessible tools to protect cardiovascular health, particularly for the estimated 1.3 billion adults globally living with hypertension. The advice is to start gradually, especially for those who are inactive, by adding 500 to 1,000 steps per day and focusing on maintaining a brisk pace. Building step counts progressively helps reduce health risks without overwhelming beginners.

While the 10,000-step guideline remains a useful benchmark, medical experts stress that benefits begin much earlier and grow with every additional step. Faster walking, even in shorter intervals, adds another layer of heart protection.


As per Mayo Clinic, walking is a simple yet highly effective way to improve overall health and fitness. To maximize benefits, you can alternate brisk walking with leisurely walking as a form of interval training. Proper technique, including good posture, relaxed shoulders, engaged core, and smooth heel-to-toe foot movement, enhances effectiveness. Planning your routine with supportive shoes, weather-appropriate clothing, safe routes, and warm-up and cool-down periods is essential.