The exact number of minutes you need to walk for per day to boost your health

We’re all familiar with the idea that you should walk at least 10,000 steps per day. But, as we all know by now, that figure is a load of old waffle.

It was hugely popularised ahead of the 1964 Tokyo Olympics, having originated from a pedometer marketing campaign. The reason? The Japanese symbol for 10,000 looked a little bit like someone on a walk.

Still, in 2026, many of us (myself included, to be fair) are obsessing over reaching this gold-standard number, constantly tracking either our fitness watches or our iPhones to see if we’re hitting the mark.

And for good reason, too. One 2019 YouGov study found almost half (45%) of UK adults are sedentary for at least six hours each day, while 46% of working adults walk for less than an hour each working day.

health

You might prefer to get your walks in all in one go, heading out for an hour each time to be done with it, or you might split it up into bite-sized chunks.

How many minutes you need to walk per day

Walking has proven benefits for health, including improving flexibility, boosting the immune system, and reducing type 2 diabetes risk. What’s more, it can strengthen muscles, improve sleep, and boost mood.

So, if you’re physically able to do so, it’s important to incorporate it into your daily movement.

As Scott Harrison, personal trainer and founder of The Six Pack Revolution, tells Metro, it’s optimal to walk for at east 30 minutes each day.

He describes this golden half-hour as a ‘realistic sweet spot’ that’s vastly achievable for most of us, even when working full-time.

‘It’s long enough for most people to raise their heart rate, improve circulation, and stimulate muscle growth and metabolism while taking part in some meaningful physical activity,’ he says.

‘If you tell people they need to exercise for an hour, many won’t start at all. 30 minutes removes that barrier while still delivering significant health benefits when done consistently.

‘The best exercise is the one you’re actually going to do.’

Scott also recommends adding intervals, which involve walking for one minute at a quick pace, and then the same amount at a slower pace.

He suggests: ‘The most important message is that something is better than nothing.

‘Even 10 to 15 minutes a day is worthwhile, and increasing gradually towards 30 minutes is a realistic and achievable goal for most people.’

Chartered personal trainer and nutritionist Joseph Webb also backs this benchmark to help people towards their weekly exercise goals.

The UK chief medical officers’ guidelines recommend adults aim for at least 150 minutes of moderate-intensity physical exercise each week, of which walking can form a part.

‘The recommendation to stay active remains important throughout adulthood, but as we get older, maintaining muscle strength, balance and mobility becomes increasingly important too,’ Joseph tells Metro.

‘Walking remains one of the best forms of exercise at any age, but I’d encourage older adults to combine regular walking with strength and balance exercises at least twice a week to help maintain independence and reduce the risk of falls.’

On the upside, walking doesn’t involve any special equipment, and you don’t need to fork out for a gym membership.

But what it does achieve is improved cardiovascular fitness and circulation, and it’s a simple way for us to get up and move around.

Joseph says: ‘Could you do one long walk at the weekend instead? Absolutely, and it all contributes towards your weekly activity. 

‘However, if your goal is to support both your physical and mental wellbeing, I’d much rather see someone walk for 20 to 30 minutes most days than save it all for one day each week.’