Walking is part of daily life in Prague, but how much is enough to benefit your health?
A doctor at Charles University explains why 7,000 steps a day may be a more realistic target.
Living in Prague often means walking to the tram, crossing the city centre on foot or taking a stroll through one of its parks. But does this add up to enough physical activity to improve your health? And is reaching 10,000 steps a day really necessary?
According to research published in The Lancet Public Health in 2025, walking around 7,000 steps a day may be enough to deliver significant health benefits.
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The study found that people taking approximately 7,000 steps daily had a 47% lower risk of premature death and a 25% lower risk of cardiovascular disease compared with those walking around 2,000 steps a day.
These figures represent associations rather than guarantees, but they suggest that the widely promoted 10,000-step target is not a requirement for better health.
Why walking matters
Regular walking can help strengthen the heart, improve circulation, regulate blood pressure and blood sugar levels, and support muscle and joint health.
Its benefits are not limited to physical fitness. Spending time outdoors and walking regularly can also help reduce stress, improve mood and support better sleep.
The World Health Organization recommends that adults get 150 to 300 minutes of moderate-intensity physical activity each week. This can include brisk walking for around 30 minutes a day, five days a week, to meet the minimum recommendation.
The pace matters, too. Brisk walking should make you breathe slightly harder while still allowing you to hold a conversation comfortably.
Where to walk in Prague
Prague offers plenty of opportunities to incorporate more walking into daily life without joining a gym or travelling outside the city.
Stromovka is a good option for beginners and those looking for longer walks on relatively flat paths. The extensive park provides a break from traffic and the busy streets of the city.
For a more demanding route, Divoká Šárka offers hills and woodland trails that provide a more strenuous workout while remaining within Prague.
Vyšehrad is suitable for a shorter walk, combining gentle climbs with views of the city and the Vltava River. Its location also makes it a practical option for those who have limited time.
For a longer weekend outing, Prokopské údolí offers walking routes through valleys and green spaces away from the city centre.
How to keep walking during winter
Shorter days, cold temperatures and icy pavements can make walking less appealing during the winter months. However, the arrival of colder weather does not mean abandoning a regular routine.
Dressing in layers, wearing shoes with good grip and choosing well-lit, cleared paths can make outdoor walks safer and more comfortable.
Even a 10- to 15-minute walk during a lunch break can be worthwhile. When pavements become icy, slowing down or choosing a safer indoor alternative is advisable.
Small changes can make a difference
Building more walking into everyday life does not require a major change in routine. Getting off the tram one stop earlier, taking a walk during lunch or using the stairs when practical can all help increase daily activity.
Those who currently walk relatively little can start with 10 to 15 minutes a day and gradually increase the duration as their fitness improves.
Rather than focusing on a fixed target, people who track their steps can aim to increase their usual daily total over time.
About the author
Darren Andrew Noronha, MD, is a medical doctor and PhD candidate at Charles University in Prague, with a research focus on cardiovascular health and disease prevention.
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The post Do You Really Need 10,000 Steps a Day? A Doctor’s Guide to Walking in Prague appeared first on Prague Morning.