You Don’t Need 10,000 Steps: Here’s How Much Exercise Your Body Actually Needs

Hyderabad-based neurologist Dr Sudhir Kumar says the biggest health benefit comes from moving from no activity to some activity. Even a daily 10–15 minute walk can make a meaningful difference for a sedentary person. (Hindustan Times)

For general health, he recommends 150–300 minutes of moderate exercise per week, such as brisk walking or cycling. Those choosing vigorous exercise can aim for 75–150 minutes weekly. (Hindustan Times)

For walkers, the ideal target is around 30–60 minutes a day, with brisk walking at roughly 100–130 steps per minute. He also noted that the popular 10,000-step target is not a strict scientific requirement. Benefits begin at around 2,500–3,000 steps and tend to level off near 7,000–9,000 steps for many adults. (Hindustan Times)

For recreational runners, 20–45 minutes per session, three to five times a week, may provide strong health benefits. Running for even 5–10 minutes daily is better than not running at all. (Hindustan Times)

Strength training is also essential. Dr Kumar suggests two to three sessions per week, lasting 30–60 minutes each, while covering all major muscle groups. (Hindustan Times)

He also stressed that sleep, nutrition and rest days are part of a healthy fitness routine because the body adapts and improves during recovery. (Hindustan Times)

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This is general health information and not a substitute for personalised medical advice.