New Research From Wits University Suggests You May Not Need 10k Steps a Day to Stay Healthy

Ever wondered why you often find it difficult to complete your 10k steps a day ? Well maybe you don’t need 10 000 steps to make you feel healthy. New research from the University of the Witwatersrand is challenging the long-standing belief that we need intense workout routines or 10k steps a day to improve our health. As South Africans continue to face rising levels of stress, burnout and limited access to mental healthcare, which is why experts say smaller and more realistic movement goals may offer a more sustainable approach to both our physical and mental wellbeing. The research findings also challenge the growing pressure to constantly “do more” in the pursuit of health, suggesting that even small everyday movements may still have meaningful benefits.

Meet the Expert

Professor Carolina Henn is an HPCSA-registered counselling psychologist and an associate Professor at the University of Johannesburg. She specialises in burnout, anxiety, depression and workplace mental health. 

According to Statistics South Africa, deaths linked to non-communicable diseases such as type 2 diabetes and hypertension increased by more than 58% between 1997 and 2018, highlighting a growing public health concern. Yet despite these risks, the recent research done by University of the Witwatersrand researchers shows that 47% of adults do not engage in any physical activity, while only 19.8% meet the World Health Organization’s recommended exercise guidelines.

Small Movements Matter

The researchers behind the study argue that part of the problem lies in what they describe as an “all or nothing” approach to exercise, where physical activity is often associated with gym memberships, strict workout schedules, aesthetically pleasing outfits and unrealistic fitness expectations. Instead, this research suggests that smaller forms of movement which are sometimes referred to as “movement snacks” can still produce measurable physical and mental health benefits. Our everyday activities such as taking the stairs, walking to school or the taxi rank, cleaning the house and stretching during work breaks all contribute to daily movement.

Counselling psychologist Professor Carolina Henn believes that unrealistic fitness expectations can often undermine rather than support mental wellbeing. Instead of motivating people, overly ambitious goals may leave them feeling overwhelmed and discouraged when they struggle to maintain them.

Professor Henn notes that the problem with ambitious fitness targets is not the goal itself, but the sustainability of achieving it, “When people set very high goals for themselves, they may find it very difficult to follow through on it consistently and if they then cannot achieve these lofty goals, they experience a sense of failure,” meaning that these unrealistic standards are not good for us both mentally and psychologically.

She notes that this cycle can make it harder for people to stay motivated or build long-term habits. Instead, smaller and more achievable goals tend to be more effective because they create a sense of accomplishment rather than pressure. Professor Henn adds that these kinds of goals can easily be incorporated into everyday routines, making movement feel more accessible and less intimidating, especially for people who do not have the time, money or emotional energy for structured exercise programmes.

While movement can play a meaningful role in supporting our mental wellbeing, Professor Henn cautions against viewing it as a replacement for professional mental healthcare. “Simple movement is an effective strategy in dealing with stress, depression, anxiety and burnout, yet cannot be considered a substitute for therapy,” she says. She also points out that many South Africans still face significant barriers to accessing psychological and psychiatric services, particularly in low-income and rural communities.

Beyond its mental health benefits, this research also shows that movement does not have to come with financial cost or a structured fitness plan. You can achieve meaningful daily movements through 7 simple lifestyle habits such as:

1. Walking short distances instead of driving or using transport for very small trips

2. Doing household chores such as sweeping, mopping, or cleaning

3. Standing up and moving during phone calls or meetings

4. Taking short walking or stretching breaks during study or work sessions

5. Choosing stairs instead of lifts where possible

6. Parking slightly further away to increase walking distance

7. Walking while thinking, reading notes, or making calls

As conversations around wellness continue to grow, these findings challenge the idea that health must be tied to expensive gym memberships, wearable fitness trackers or rigid exercise routines. Instead conversations like these reflect a broader need to shift towards more accessible and less technology-driven approaches to wellbeing.

Similar ideas have emerged in discussions around the “Analog Athlete” lifestyle, which is a lifestyle that encourages people to disconnect from the constant need to digitally track their steps or movements and focus on more intentional forms of movement. For many South Africans, smaller and more manageable forms of exercise may offer a more realistic and sustainable approach to staying healthy.