You don’t need exactly 10,000 steps a day to be healthier. The number started as a 1960s Japanese pedometer marketing slogan. Large studies pooling data from tens of thousands of adults found that the risk of early death falls steadily as daily steps rise, with benefits levelling off around 6,000 to 8,000 steps a day for adults over 60 and around 8,000 to 10,000 for younger adults. Any increase from where you are now is worthwhile.
What the guidelines say
The World Health Organization recommends adults do 150 to 300 minutes of moderate-intensity activity (such as brisk walking) or 75 to 150 minutes of vigorous activity each week, plus muscle-strengthening activities on 2 or more days a week. Step counts are a helpful way to track daily movement, but they don’t replace these targets.
Does intensity matter?
Yes. Brisk walking, where you can talk but not sing, gives more heart and fitness benefits than slow strolling. Some research suggests that a faster pace adds benefits on top of total step count.
Is walking on the ward enough for nurses?
Many nurses easily pass 10,000 steps on a 12-hour shift. That movement is good for health, but:
- Ward walking is usually slow and stop-start, so it doesn’t build much cardiovascular fitness
- Long hours standing and lifting can strain the back and feet
- Days off may be very inactive, especially after nights
- Nurses still benefit from strength training for back and joint protection
How to get more out of your steps
- Add one brisk 10-minute walk on workdays and two on days off
- Take the stairs where safe
- Walk and talk: phone calls on foot
- Get off the bus or park one stop early
- Do 2 short strength sessions a week: squats, lunges, wall push-ups, bridges
- Wear supportive shoes and compression socks on long shifts
- Stretch your calves and back after work
Step targets by situation
| If you currently walk… | Try aiming for… |
|---|---|
| Fewer than 4,000 steps | Add 1,000 steps a day each week |
| 4,000 to 7,000 steps | 7,000 to 8,000 with some brisk minutes |
| 8,000+ steps | Keep it up and add strength and faster walking |
People with heart disease, joint problems, pregnancy complications or other conditions should check with their doctor before increasing activity significantly.
Frequently asked questions
How many steps a day is healthy?
For most adults, 7,000 to 10,000 steps a day is linked with lower risk of early death, with benefits starting well below that.
How many steps does a nurse walk in a shift?
It varies widely by ward and shift length. Many nurses on busy wards walk several kilometres in a 12-hour shift. Use a pedometer or phone to check yours.
Is walking better than running?
Both are beneficial. Running gives more fitness benefit per minute; walking is gentler on joints and easier to fit into daily life.
Related reading: Exercise plan for nurses on 12-hour shifts · Safe manual handling and back care · Healthy eating on 12-hour shifts
Source: WHO physical activity fact sheet. Updated 5 November 2026.