Why You Don’t Need to Hit 10K Steps a Day – And What Really Matters Instead

You’ve probably heard it everywhere—this idea that we all need to be hitting 10,000 steps a day to be “healthy” or to “lose weight.” And I get it. It’s easy to latch onto a number because it feels like a clear target. But let me tell you right now, as someone who’s been through the ups and downs of weight loss and has lost 11 stone… 10K steps a day is not the be-all and end-all.

Let’s be honest, that number? It’s just a guideline. A ballpark figure someone once made up that stuck. It’s not your number, and it doesn’t need to be.

For me, 20K steps a day is quite normal. But that’s my life. I’ve got three kids. I run a home. I juggle two jobs. One of those jobs keeps me on my feet all day. I’m go, go, go from 6 a.m. until the kids are in bed at night. I barely sit down. So yeah, 20K is my “normal”—and sometimes more if I add a gym session in.

But—and this is important—that doesn’t mean you should be doing the same. In fact, I’d actively tell you not to. If your current average is 2,000 steps a day, jumping to 15K or 20K overnight is not just unsustainable—it can be harmful. That kind of drastic increase can lead to burnout, soreness, even injury. And I don’t want you sidelined before you’ve even got going.

Start Where You Are—Then Do a Bit More

So what should you do?

Look at your current activity level and aim to increase it by 10-15%. That’s it. If you’re doing 3K steps a day, aim for 4K or 5K. If you’re hitting 5K, try for 6K or 6.5K. Build it up bit by bit. You don’t have to go from zero to hero overnight. In fact, slow and steady is what gets you lasting results.

Progress doesn’t have to be dramatic. It just needs to be consistent. Your goal is to create habits you can sustain long-term—not chase numbers that don’t fit your life.

Your Body Will React—And That’s OK

Now, here’s something people don’t talk about enough: when you increase your activity, your body might retain water.

You might feel more bloated. You might look a bit “puffier.” The scale might even go up. I know, frustrating, right? But it’s normal. It’s your body responding to the change. Increased activity causes inflammation in the muscles (especially if it’s new to you), and that inflammation causes water retention. That’s not fat gain—it’s just your body adjusting.

I feel it too. Even now. I’ll put on a dress or leggings and think, “I feel swollen. I feel squishy.” I’m so in tune with my body now that I can feel when that fluid builds up. And I love that. I love that I know my body that well. But I didn’t get here overnight.

It took removing the emotion. It took understanding that one “bad” weigh-in or feeling puffy doesn’t mean I’m doing anything wrong. It just means my body is responding—and I need to trust it.

Mental Wellbeing Matters Too

One of the best things about walking isn’t even the physical benefit—it’s the mental one. There’s something powerful about stepping outside, headphones in, water bottle in hand, and just walking. Doesn’t need to be scenic. Doesn’t need to be Instagram-worthy. Just needs to happen.

Some of my best walks are just 30 minutes around the block. It clears my head, helps me decompress from the chaos of life, and gives me that little bit of “me” time that we all desperately need.

So whether it’s 2K steps or 20K steps, just move. Move for your body. Move for your mind. Move for your mood.

Let’s Recap: What I Want You to Know

• Ignore the 10K step rule if it doesn’t fit your life.

• Start small and build gradually.

• Don’t compare your steps to mine or anyone else’s.

• More movement = more water retention (at first). It’s normal.

• Focus on consistency over intensity.

• Walking is free therapy. Use it.

You don’t need a gym. You don’t need fancy gear. Just a good pair of shoes, some headphones, and the decision to do a little bit more than you did yesterday.

Your journey is yours. Honour your pace. Honour your progress.

And while the world keeps shouting “10K or bust,” I’ll be here telling you: just move a little more than you did yesterday—and keep going.