298: What Is The Right Number Of Steps To Improve Health Outcomes? It’s Not 10,000

In this episode of the I Love Neuro podcast, hosts Erin Gallardo, PT, DPT, NCS and Claire McLean, PT, DPT, NCS discuss a major Lancet Public Health systematic review and meta-analysis on daily steps and health outcomes in adults, shared from a post by movement disorders neurologist Dr. Michael Okun. Claire explains that the study, which pooled data from multiple cohorts using device-measured steps, found the number of steps per day that is associated with substantial health benefits, including about a 47% lower risk of all-cause mortality compared to less steps. This amount also demonstrated reductions in cardiovascular disease, dementia, depressive symptoms, type 2 diabetes, and falls, with some benefits even for people already living with chronic conditions like cardiovascular disease or cancer. Although 10,000 steps can still be a good target, the number revealed is both evidence-based and more realistic for many people, especially those with Parkinson’s or other comorbidities that limit high-intensity exercise. We offer practical coaching strategies such as using wearables or phones to track steps, first establishing a baseline, then increasing by roughly 500–1,000 steps per day over weeks rather than rushing, and using accountability systems, step challenges, and percentage-of-goal metrics to keep motivation high and inclusive. Walking is our top exercise recommendation—accessible, adaptable, socially engaging, and powerful for long-term health and functional mobility—and we encourage clinicians to share the article with patients and help them set individualized, achievable step goals.

Find the full text article here: https://www.thelancet.com/action/showPdf?pii=S2468-2667%2825%2900164-1