10,000 Steps or 30 Minutes? Which Is Best?

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woman exercising walking

I’ve heard it more times than I can count: “You should try to get 10,000 steps a day for weight loss and better health.”

So when I got my Fitbit and saw that the preset goal was 10,000 steps, I was all in. Most days I could hit that without a problem, and I even bumped my goal up to 12,000. I felt like I was really doing great.

So imagine my surprise when I went in for my annual physical and my doctor told me I could stand to lose a few pounds—and that my cholesterol was a little too high.

Then she asked the question that changed everything:
“Are you actually getting your heart rate up, or are you just getting steps?”

Oof. I had to admit that most days my little “cardio zone” circle wasn’t green, even though I was walking over 5 miles a day. According to my Fitbit, I was doing plenty. But somehow, it wasn’t making the difference I expected.

That’s when my doctor told me to stop focusing so much on my step count and start aiming for 30 minutes of brisk walking at least five days a week. She explained that it's not just about how many steps you take, but how you take them.

The Shift That Made a Difference

So I started walking for 30 minutes straight, intentionally picking up my pace. And guess what?
My cardio circle turned green, I started to lose a few pounds, I had more energy, and my lab results improved at my next appointment.

Now, I’m not saying step goals are bad. They can be a great way to stay active and motivate yourself through the day (and I still love a good walking challenge with friends!).
But if your goal is better health or weight loss, try to make sure you’re also getting those 30 minutes of cardio in—not just steps, but movement that raises your heart rate.

How to Make It Work

I get it—we’re all busy, and finding 30 minutes a day can feel impossible. And if you're just starting out or out of shape, a brisk 30-minute walk can feel like a lot.

When I started, I broke it up:

  • 15 minutes in the morning

  • 15 minutes in the afternoon

Eventually, I worked my way up to walking 30 minutes before lunch. On good days, I even sneak in a second shorter walk later in the afternoon.

If walking sounds boring or you don’t have a great place to walk, there are plenty of fun options online. I found some great walking and dance workouts on YouTube that I love—Sunny Funny Fitness is one of my favorites for upbeat, easy-to-follow routines.

The point is: move with purpose and find something you enjoy. If it gets your heart rate up and puts a smile on your face, it counts. You don’t have to be perfect. You just have to begin. 

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