You Don’t Need 10,000 Steps A Day, Says Neurologist; Here’s What Really Matters

Many people believe walking 10,000 steps every day is the key to good health, but Hyderabad-based neurologist Dr Sudhir Kumar says the evidence suggests otherwise. In a post shared on X on July 8, 2026, the Apollo Hospitals doctor explained that even a small amount of daily physical activity can offer significant health benefits, with improvements increasing up to a certain point.

Small Changes Can Make A Big Difference

According to Dr Kumar, the biggest health improvement comes when a person moves from being inactive to doing some form of exercise.

He said even walking for 10 to 15 minutes a day can lower health risks. The jump from no activity to 30 minutes of exercise provides much greater benefits than increasing exercise from 90 to 120 minutes.

Walking And Running Targets

For people who enjoy walking, Dr Kumar said even 10 minutes a day is beneficial. However, he recommends aiming for 30 to 60 minutes daily, or 150 to 300 minutes a week.

He also advised brisk walking at about 100 to 130 steps per minute, which is roughly 5 to 6.5 km per hour.

For runners, he said even five to 10 minutes a day is better than not running at all. Recreational runners can target 20 to 45 minutes per session on three to five days a week, with a weekly distance of 20 to 40 km.

Why 10,000 Steps Isn’t Essential

Dr Kumar said the popular 10,000-step target is not based on scientific evidence.

According to him, health benefits begin at around 2,500 to 3,000 steps a day and continue to increase until roughly 7,000 to 9,000 steps. For older adults, the benefits usually level off between 6,000 and 8,000 steps.

Walking beyond 10,000 to 12,000 steps is acceptable if people enjoy it, but the additional longevity benefits are relatively small.

Cycling, Strength Training And Recovery

Dr Kumar recommends 150 to 300 minutes of moderate cycling each week or 75 to 150 minutes of vigorous cycling. He added that cycling to work can help reduce the risk of cardiovascular disease and lower mortality.

For strength training, he advises two to three sessions a week, lasting 30 to 60 minutes each, with a focus on all major muscle groups.

He also noted that spending more than three to four hours a week on strength training has not consistently shown extra longevity benefits. Instead, he said progressive overload and proper recovery are more important than spending long hours in the gym.

Dr Kumar stressed that sleep, nutrition, rest days and stress management are all essential because the body adapts and builds fitness during recovery, not while exercising.