How Many Steps a Day Keep Us Healthy? What a Nutritionist Says About Walking

Walking is considered one of the most effective and accessible forms of exercise for maintaining good health, even though its benefits are often overlooked. Practised consistently, it helps maintain a healthy body weight, reduces the risk of cardiovascular disease and diabetes, and contributes to both physical health and emotional wellbeing. Nutritionist Andrei Panaite outlined, in an interview with Digi24.ro, how many steps we should ideally take each day.

The specialist emphasises that there is no universally applicable figure for everyone – the recommended number of steps must be tailored to each person's age, lifestyle, health status, and personal goals.

Why walking is such an effective form of exercise

According to Andrei Panaite, walking is one of the most accessible forms of physical activity, particularly recommended for those who want to lose weight or become more active but cannot manage to go to the gym regularly due to a busy schedule. Unlike other types of exercise, it can be practised almost anywhere, requires no costs or special equipment, and fits easily into a daily routine.

10,000 steps a day – myth or genuine recommendation

The nutritionist points out that reaching a target of approximately 10,000 steps per day can bring significant health benefits; however, this threshold should not be treated as a strict rule, but rather as a general guideline. It is perfectly normal for the number of steps to vary from one day to the next – for example, 8,000 one day and 12,000 the next, depending on one's schedule and activities.

Overall health cannot be assessed solely by step count, as it is also influenced by physical condition, sleep quality, diet, and general activity levels. Nevertheless, a general target of 10,000–12,000 steps per day can support an active lifestyle, particularly for people with a typical level of physical activity.

By contrast, a level of only 3,000–5,000 steps per day, commonly seen in people with predominantly sedentary occupations, indicates a low level of physical activity, and maintaining this pattern over the long term can increase the risk of health problems associated with a sedentary lifestyle.

The benefits of walking

Practised regularly, walking helps reduce body fat, including abdominal fat, and supports the maintenance of a healthy weight. It also promotes cardiovascular health, improves blood circulation, reduces the risk of heart disease, and supports metabolic balance, lowering the risk of type 2 diabetes, insulin resistance, and obesity. Furthermore, it counteracts the effects of a sedentary lifestyle and contributes to overall wellbeing.

Pace matters too

Andrei Panaite points out that it is not only the number of steps that matters, but also the pace. Whilst slow walking is still healthier than no movement at all, brisk walking brings additional benefits for the heart, boosts metabolism, and may contribute to a longer life expectancy. To find the right intensity, the specialist recommends the "conversation test": the ideal pace is one at which breathing quickens, but the person can still hold a conversation without great difficulty.

When walking is no longer enough

Although it is an accessible and effective form of exercise, walking does not address all health goals. Those who wish to build muscle, develop strength, or improve bone density also need strength training, such as weight exercises or gym workouts, alongside an appropriate diet. However, for those who simply want to maintain their general health and existing muscle mass, consistently practised brisk walking may be sufficient.

How much does walking help with weight loss

According to the nutritionist, walking can play an important role in the weight loss process, but it is not enough on its own – without dietary changes, increasing one's step count has a limited impact on weight reduction. Some people manage to lose weight through calorie restriction alone, but this approach is not ideal in the long term without physical activity. Based on observations from clinical practice, including body composition analyses via bioimpedance, the best results are achieved by combining a balanced diet with regular physical activity.

For those looking to lose weight, a target of 12,000–13,000 steps per day can serve as an effective benchmark, though it should be adapted to each individual's lifestyle and activity level. The nutritionist notes that walking alone cannot ensure optimal health if it is not complemented by stress reduction, quality sleep, and a balanced diet.