Walking is one of the simplest ways to stay active, but the popular target of 10,000 steps a day can feel difficult to achieve. The good news is that research suggests people may gain meaningful health benefits from fewer steps.
A report published by NDTV on October 14, 2026, highlights research linking daily step counts with cancer risk. The findings suggest that 7,000 steps a day may be a useful target, while reaching 10,000 steps is not essential for everyone.
1. Is 10,000 Steps a Day Necessary?
The 10,000-step goal has become a familiar fitness benchmark, but it is not a universal medical requirement. The target gained popularity through a Japanese marketing campaign in the 1960s and was later widely adopted by fitness trackers and wellness programmes.
The amount of activity a person needs depends on factors such as age, health, mobility and existing fitness levels. People who cannot comfortably reach 10,000 steps can still benefit from moving more consistently.
2. What Does the Research Say About 7,000 Steps?
According to the NDTV report, a 2025 study tracking approximately 85,000 UK participants examined the relationship between daily steps and cancer risk.
The report states that, compared with 5,000 daily steps, 7,000 steps were associated with an 11% lower cancer risk, while 9,000 steps were associated with a 16% lower risk. The association appeared to level off at around 9,000 steps.
These figures describe associations observed in research, not guaranteed reductions in an individual’s personal risk. They also do not mean that walking alone can prevent cancer.
3. How Walking May Support Cancer Prevention
Regular physical activity can support several processes associated with long-term health. Walking may help improve insulin sensitivity, support weight management and reduce certain markers of inflammation.
Maintaining a healthy weight and being physically active are associated with a lower risk of several cancers. However, cancer risk is influenced by many factors, including genetics, age, tobacco exposure and other environmental and lifestyle influences.
Walking should therefore be viewed as one part of a broader approach to reducing preventable health risks.
4. Does Walking Speed Matter?
The NDTV report notes that the study found daily step totals were associated with cancer risk, while walking intensity was not significantly associated with the outcome in that analysis.
This suggests that everyday movement may be valuable, even when it does not involve strenuous exercise. Walking to nearby shops, taking the stairs, moving around the workplace and going for short walks can all contribute to a higher daily step count.
Nevertheless, brisk walking and other moderate-intensity activities offer additional cardiovascular fitness benefits, so people who are able to do them can include them in their routine.
5. How to Increase Your Daily Steps
If you currently take around 3,000 to 5,000 steps a day, increasing your target gradually may be more manageable than immediately aiming for 10,000.
Try these practical habits:
- Take a short walk after meals.
- Walk while taking phone calls when practical.
- Use stairs when it is safe and comfortable.
- Take brief movement breaks during long periods of sitting.
- Park a little farther away or get off public transport one stop earlier when appropriate.
- Track your usual step count and increase it gradually.
Consistency is more important than pursuing an ambitious number for a few days and then giving up.
6. Build a Sustainable Walking Routine
Walking is accessible to many people and can be adapted to different schedules and fitness levels. Those with mobility limitations or chronic health conditions can discuss a suitable activity target with a healthcare professional.
Walking also works well alongside strength training, balanced nutrition, adequate sleep and avoiding tobacco. These habits support overall health, although none can eliminate cancer risk completely.
The key takeaway is that 10,000 steps is not a magic number. A realistic daily target, increased gradually and maintained over time, can help people build a more active lifestyle.