Why 10,000 Steps Might Be Misleading - and What to Aim for Instead
Are You Chasing 10,000 Steps for the Right Reason?
We’ve all heard it: “You should aim for 10,000 steps a day.” But is this target grounded in science - or are we obsessing over an arbitrary number?
The Surprising Origin of the 10,000 Steps Goal
You might be surprised to learn that the 10,000-step goal didn’t originate from a body of scientific research. Instead, it began as a marketing strategy.
In the 1960s, a Japanese company launched a pedometer called the Manpo-kei, which translates to “10,000 steps meter.” The idea was simple and catchy - easy to remember and promote. But the number itself wasn’t based on hard data about health outcomes.
While the campaign did get people moving more - which is undoubtedly a good thing - it also planted the seed for a widespread belief: that unless you hit 10,000 steps, you’re falling short.
What the Research Really Says
Let’s set the record straight. Scientific evidence shows that you don’t need to hit 10,000 steps to see significant health benefits.
A pivotal study published in JAMA Internal Medicine (PMID: 31141585) found that for older women, as few as 4,400 steps per day was associated with significantly lower mortality compared to those who walked less than 2,700 steps.
Similarly, a 2020 meta-analysis (PMID: 32563261) confirmed that health markers - like cardiovascular health and all-cause mortality - improve incrementally with each additional 1,000 steps per day. In other words, more movement is better, but there’s no magic to the number 10,000.
A More Realistic and Science-Backed Target
Public health guidelines typically recommend at least 150 minutes of moderate-intensity physical activity per week, which translates roughly to 7,000 - 8,000 steps per day for most adults (PMID: 21798015).
Why this range? It’s linked to measurable improvements in heart health, body composition, and mental well-being. Plus, reaching this level of activity helps offset the risks associated with prolonged sedentary behaviour. Sitting for more than 8 hours a day is associated with increased mortality risks - even for those who exercise regularly (PMID: 33369898).
So… Should You Stop Aiming for 10,000?
Not necessarily. If 10,000 steps motivates you to move more - great. Keep going. But it’s essential to remember that every step counts, especially if you're coming from a lower baseline.
For someone currently averaging 3,000 steps per day, aiming for 5,000 or 6,000 is a major win. And focusing on all-day movement - breaking up sitting time, adding short walks, or even simply standing more - can deliver real benefits too.
The Bottom Line
Rather than fixating on an arbitrary number, let’s shift the focus to what really matters: moving more than you did yesterday.
The real goal isn’t 10,000 steps - it’s better health, better energy, and a longer, more active life.