When we talk about fitness and overall health, walking 10,000 steps every day is treated as a gold standard. But US entrepreneur and investor Karl Mehta shared a video on X, which challenges this practice stating that science tells a different story.In a recent podcast clip shared online, Mehta described walking as "the most underrated medicine on Earth," highlighting research that associates regular walking to lower blood sugar, reduced blood pressure, improved mental health and a lower risk of premature death.His message was simple: health benefits are not just about hitting an arbitrary step target. How, when and why you walk may matter just as much.ALSO READ: Samosa, pani puri in Tokyo: Patna's 'Jaggu Dhaba' brings Bihari desi flavours to Japan. Watch videoThe 10,000-Step Goal Started as a Marketing IdeaOne of the biggest takeaways from Mehta's discussion was that the widely accepted 10,000-step benchmark did not originate from medical research.According to the podcast, the number gained popularity in 1965 when a Japanese company launched a pedometer called the "Manpo-kei," which translates to "10,000-step meter."ALSO READ: Who is Omar Abdulkadir Artan and why was he denied entry to US For FIFA World Cup 2026?More recent research analyzing dozens of studies suggests that the biggest health gains occur well before 10,000 steps. Mehta cited data that found that 7,000 daily steps was associated with a significantly lower risk of early death compared with people who walked only about 2,000 steps per day.— karlmehta (@karlmehta) Why Walking After Meals MattersMehta also emphasized the benefits of taking a short walk after eating. Even a 10-minute short stroll can help reduce post-meal blood sugar spikes by encouraging muscles to absorb glucose more efficiently. The benefits may include:Better blood sugar controlFewer energy crashesImproved metabolic healthAccording to the discussion, even two to five minutes of walking can make a difference, especially when done within an hour after a meal.Speed Can Be More Important Than Step CountMehta pointed out that walking pace plays a major role in health outcomes. But a brisk pace of around 100 steps per minute can deliver far more benefits than a slower stroll, even if the total number of steps remains the same. This level of effort helps increase heart rate and improve cardiovascular fitness.A simple rule of thumb:You should be able to talk comfortablyYou should not be able to singStart the Day With a Walk in Natural LightA 10-15 minute outdoor walk shortly after waking can help regulate the body's internal clock, improve sleep quality and boost daytime energy levels. Exposure to natural light in the morning has been linked to better circadian rhythm regulation, making this habit a simple way to support both physical and mental well-being.Sitting Less May Be Just as Important as Exercising MoreMany people spend hours sitting at desks despite working out regularly.Mehta suggested breaking up long periods of sitting with short movement breaks every 30 to 45 minutes. Walking for just two or three minutes throughout the day can help maintain healthier blood sugar and insulin levels, reducing some of the negative effects associated with prolonged sitting.Add Hills, Stairs or Extra WeightOnce regular walking becomes easy, Mehta recommends increasing the challenge rather than simply adding more time.Some options include:Walking uphillUsing treadmill incline settingsTaking stairs instead of elevatorsCarrying a weighted backpack, often called "rucking"These variations can provide additional benefits for the heart, muscles and bones while remaining relatively low impact on the joints.Walking Can Help Clear Your MindBeyond physical health, walking may also support mental performance. Mehta cited research suggesting that walking can enhance creativity, reduce anxiety and improve mood.For people feeling stressed, overwhelmed or mentally stuck, a short walk outdoors may offer a surprisingly effective reset. As he explained, walking activates multiple systems in the body, helping muscles use blood sugar, relaxing blood vessels and supporting brain function.The 7-Step Walking FormulaAccording to Karl Mehta, the most effective walking routine includes:Aim for around 7,000 steps rather than obsessing over 10,000Walk after mealsMaintain a brisk paceGet a morning walk in natural lightBreak up long periods of sittingAdd incline, stairs or extra weightUse walking as a tool for mental well-beingWhy Walking Remains One of the Best Health InvestmentsWalking requires no expensive equipment, gym membership or advanced fitness level. Yet research continues to show that it can improve heart health, metabolic function, mood and longevity.For those struggling to maintain complex workout routines, Mehta's message offers a reminder that one of the most powerful health habits is also one of the simplest: putting one foot in front of the other.