How Many Steps Do You Really Need? New Research Says Less—And That’s Good News for Burnt-Out Bodies
If you’ve ever opened your phone to see your step count stuck at 1,273 and thought “Well, I failed today”—this one’s for you.
For years, we’ve been told that 10,000 steps a day is the magic number for health. With social media being accessible to so many, it’s hotter as a topic for weight-loss than ever before. But new research says that’s not actually true—and as a trauma-informed coach, I think that’s very good news. Stay with me.
👉 According to a new ScienceAlert article, the real benefits of walking start at just 2,337 steps per day.
Even better? Death risk from all causes drops by 15% at only 3,967 steps.
And the more you walk, the more the benefits increase—until they start to plateau around 8,000 steps.
But here’s what matters most for those of us juggling 9-to-5 jobs and busy schedules: you don’t actually need to hit 10,000 steps a day to see real health benefits.
You don’t need to hit big, perfect numbers to make a difference.
You just need to move.
As someone who works with people navigating anxiety, depression, chronic illness, and emotional dysregulation, I can tell you that motivation is a privilege not everyone wakes up with. For many of us, showing up for our bodies doesn’t look like hour-long workouts or 12K-step days. It looks like:
Walking your dog for 5 minutes
Pacing while you’re on a call
Getting out of bed and walking to the kitchen
Stepping outside just to breathe
💛 That counts.
What this study confirms is what I teach every day:
Tiny steps are healing steps.
They send signals of safety to your nervous system.
They reduce inflammation.
They build momentum when you’re stuck.
🎥 Want the full breakdown?
I made an 8-minute YouTube video that explains the study in everyday language—and how you can use this info to build sustainable movement into your healing journey.
Watch it here
So if your brain has ever told you that what you’re doing isn’t enough—remind yourself of this:
You don’t need 10,000 steps. You just need one. Then another. Then maybe one more tomorrow.
“Progress is cumulative. And healing is allowed to be slow.”
