The idea of taking 10,000 steps a day has become a popular goal and is often suggested by fitness trackers and smart devices. But newer studies show that you don’t have to reach exactly 10,000 steps every day to stay healthy. The real answer is more complex, and people may need different amounts of steps to stay well. The 10,000-step target is more of a helpful guideline than a strict rule backed by science [1,2].
This article examines the origins of the 10,000-step rule and reviews recent research on the number of steps associated with benefits for heart health, weight management, and longevity.
When Did 10,000 Steps Become a Rule?
Interestingly, the idea of walking 10,000 steps a day didn’t actually come from doctors or scientists. In 1966, a Japanese company named Yamasa created a step counter called “Manpo-kei,” which means “10,000 steps per day.” This was around the time of the Tokyo Olympics. The number 10,000 was chosen because it was easy to remember and felt like a good, motivating goal—but there wasn’t any science behind it at first [1].
The marketing campaign behind the Manpo-kei pedometer started an enduring movement by raising awareness of daily movement activities and gradually establishing 10,000 steps as an international benchmark for fitness.
What Is the Relationship Between Health Outcomes and Daily Steps?
Large-scale population studies have examined the impact of daily step counts on health outcomes. The scientific literature indicates that even a few thousand steps per day confer significant health benefits [2–5].
For example, studies have found that:
- Benefits for an individual start at around 4,000 – 5,000 steps per day [2,3].
- The chance of dying prematurely decreases dramatically for those individuals whose total number of steps taken is between 5,000 and 8,000 steps per day[2,4].
- Walking less than 10,000 steps per day will still provide a significant amount of cardiovascular and metabolic benefits for many adults, particularly elderly individuals [2,3].
Is 10,000 Steps Better Than 7,000?
Research indicates that additional steps may not necessarily provide extra benefits at some point [2,4].
In general terms, the health benefits of walking more steps can sometimes become “flat” at that number.
For example, if you compare:
- A total of 7,000 to 10,000 steps, the difference will be marginal in terms of:
- All cause mortality,
- Heart disease, and
- Blood sugar levels
Thus, 10,000 steps should not be considered as a magic number; rather, it is simply a higher comparable activity target that will work for some, but not necessarily for everyone.
Steps vs. Intensity
The most recent research has identified that what you do with your feet is as important for your health as the number of steps you take [3,6].
- Walking faster and with a “brisk” pace will also improve the fitness of your cardiovascular system (heart and blood).
- Walking at a “moderate” or “vigorous” intensity will support the health of your heart.
What Is the Ideal Number of Steps You Should Be Taking Each Day?
There isn’t a single answer to this because ideal step counts vary based on your age, lifestyle, and health goals.
A breakdown of what current research shows about the number of steps you should ideally be taking each day is below:
- 4,000-5,000 steps/day → Greater than being sedentary; lowers risk of disease
- 6,000-7,500 steps/day → Most beneficial to heart health and longevity
- 8,000-10,000 steps/day → Additional benefits for fitness and maintaining weight
- 10,000+ steps/day → Helpful if you are very active, but not required
The main point to take away from this is that consistency in your daily step count is really the most important factor, rather than achieving a specific step count.
Does Walking 10,000 Steps a Day Help You Lose Weight?
Walking can help you maintain your weight. However, you will not lose weight just by taking x-number of steps during the day.
Losing weight depends on:
- Total caloric intake vs. caloric expenditure (net calorie balance)
- The quality of food you consume
- How hard do you walk
- The amount of strength training and muscle you have
For many individuals, walking between 7,000 and 9,000 steps a day, combined with mindful eating, is a good way to support living a healthy weight [7].
What About Heart Health and Your Blood Sugar Levels?
Research has repeatedly shown that by increasing the number of steps you take every day [3,5,6]:
- You improve your circulation
- You reduce your blood pressure
- Your body becomes more sensitive to insulin
- You are at a lower risk of developing type 2 diabetes
Replacing long periods of sitting with short walking breaks can also aid in improving cardiometabolic health, particularly in those individuals who work at a desk job [6].
Why the Goal of 10,000 Steps Daily Is Still Applicable for Most Individuals?
Though not a “magic number,” the 10,000 steps goal is still a tremendous aid to help an individual achieve their goal of daily movement, motivation, and reduce sedentary time, etc., as well as support building long-lasting habits. If walking is enjoyable and you have the time to commit to walking 10,000 steps a day, it can be a part of living a healthy lifestyle, but it is not mandatory [2,4].
Do You Want More Steps per Day?
To naturally add extra steps to your daily routine without trying too hard, try one or more of these tips:
- Walk around while on the phone
- Walk for 10 minutes after each meal
- Take the stairs instead of using the elevator
- Choose a parking space that is further away from the entrance of the building
- Set a timer to remind you to get up every 30 to 60 minutes
- Gradually add up all these small adjustments throughout the day
Some people need to be more cautious about their desired daily step counts. Individuals with:
- Joint or muscle pain
- Impact caused by arthritis (inflammation)
- Issues related to heart disease
- Chronic fatigue (due to an illness)
Final Takeaway: So, How Important Is 10,000 Steps?
The answer varies depending on whom you ask. Some researchers state no, but most researchers agree that getting more movement in the daily routine has a much more significant impact on your overall health than following a predetermined number of daily steps (10,000 steps) [2–5].
In conclusion, the goal of walking 10,000 steps should simply be viewed as a guideline or goal, and not as a fixed number requirement. What matters most is getting up and walking at least one more step today compared to what you did yesterday, and sitting less today compared to when you first woke up this morning.
FAQs
- Is it necessary to walk at least 10,000 steps a day to maintain good health?
Research indicates that health benefits start accumulating at lower amounts of walking than the suggested target of 10,000 steps a day. Most researchers have stated that between 4,000 and 7,500 steps per day should be sufficient to begin receiving significant health benefits.
- How many steps are optimal per day from research?
Many studies show that walking 6,000-8,000 steps daily will provide a variety of benefits, including better heart health, longer life expectancy, and improved physical fitness.
- Do fewer steps improve heart health?
Yes. Research has shown that even a small increase in daily step counts can lower blood pressure, increase circulation, and reduce the risk of developing cardiovascular disease.
- Is walking speed more important than the number of total steps taken?
Yes. While both brisk walking and walking at a slower pace will benefit one’s cardiovascular health, brisk walkers will receive additional cardiovascular health benefits from walking, regardless of the number of total steps taken.
- Will walking at least 10,000 steps a day help you lose weight?
Walking can support weight loss, but there are many factors that affect the results of your walking, including how much you eat, how hard you work out, and overall activity; therefore, walking alone isn’t the only factor affecting one’s weight.
- Is the recommended step count different for older adults?
Yes. It is generally accepted that many seniors can still achieve many of the same health benefits with 4,000 to 7,000 steps per day, but this varies based on their mobility, fitness level, and individual needs.
- Does dividing walking into short periods of time work as well?
Yes! Many short walking sessions at different points throughout the day provide the same benefits as longer, continuous sessions.
- For someone new to exercise, what would be a reasonable step count?
An introductory goal of 4,000 to 5,000 steps per day, with a gradual increase in step count thereafter, is the best approach for newcomers to exercise.
References
- Tudor-Locke C, Bassett DR Jr. How many steps/day are enough? Preliminary pedometer indices for public health. Sports Med. 2004;34(1):1–8.
- Lee IM, Shiroma EJ, Kamada M, et al. Association of step volume and intensity with all-cause mortality in older women. JAMA Intern Med. 2019;179(8):1105–1112.
- Saint-Maurice PF, Troiano RP, Bassett DR Jr, et al. Association of daily step count and step intensity with mortality among US adults. JAMA. 2020;323(12):1151–1160.
- Paluch AE, Bajpai S, Bassett DR Jr, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022;7(3):e219–e228.
- Hall KS, Hyde ET, Bassett DR Jr, et al. Systematic review of the prospective association of daily step counts with health outcomes. Br J Sports Med. 2020;54(24):1425–1432.
- World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: WHO; 2020.
- Harvard T.H. Chan School of Public Health. Walking for health.
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(The article is written by Deepa Sarkar, Medical Writer, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)