10,000 Steps A Day: Is It Really Necessary?

The 10,000 steps per day guideline originated in Japan in 1965 as part of a marketing campaign for a pedometer called Manpo Meter, using the slogan “Healthcare with 10,000 steps per day.” Manpo means “10,000 steps” in Japanese. Over the years, the recommendation for steps gained traction and was eventually adopted (and later dropped) by health organizations, including the Centers for Disease Control and Prevention (CDC). The trend of counting steps continued and went mainstream with the advent of ever-present smart devices, which are capable of tracking our every move.

Fitness tracking is popular for good reason—it can be quite effective. According to a systematic review of nearly 164,000 participants of all age groups across 39 systematic reviews and meta-analyses, the use of activity trackers in healthy and clinical populations improved physical activity, body composition and overall fitness. The trackers contributed to approximately 1,800 extra steps per day, 40 minutes of additional walking per day and a loss of 1 kilogram in body weight^[1]Ferguson T, Olds T, Curtis R, et al. Effectiveness of wearable activity trackers to increase physical activity and improve health: a systematic review of systematic reviews and meta-analyses. The Lancet. 2022;4(8):E615-E626. .

Moving more is a great idea, and trackers can help with any movement goals you might have, but you don’t need to take 10,000 steps each day to reap health benefits. That number is arbitrary and not based on clinical evidence.

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In October 2023, a meta-analysis in the Journal of the American College of Cardiology set out to identify the optimal daily step counts for health improvement. Researchers compiled data from studies including more than 111,000 people and found three significant thresholds that applied regardless of gender.

• People who walked approximately 2,500 or 2,700 steps per day were at significantly lower risk for all-cause mortality and cardiovascular disease, respectively, compared with individuals who walked only 2,000 steps per day.
• Optimal reduction of risk for cardiovascular disease occurred around 7,100 steps per day.
• Optimal reduction of risk for all-cause mortality occurred around 8,800 steps per day.

Exceeding those peak step counts wasn’t associated with additional health benefits, but researchers stress the importance of maintaining a highly active lifestyle to achieve other health benefits, such as improved mental health and better sleep^[2]Stens NA, Bakker EA, Mañas A, et al. Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events. Journal of the American College of Cardiology. 2023;82(15):1483-1494. .

In other words, completing 10,000 steps per day (or more) can be a wonderful goal if it works for you, but it’s not necessary to reduce your risk of major diseases.

Picking up the pace, now and then, is another great way to stay healthy. Researchers also noted that increasing the speed of steps from low to intermediate or high was associated with a decreased risk of mortality between 33% and 38%, with higher speeds being most protective^[2]Stens NA, Bakker EA, Mañas A, et al. Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events. Journal of the American College of Cardiology. 2023;82(15):1483-1494. .

The number of steps you need to stay healthy varies depending on your age, fitness level or other health concerns. Time constraints or other responsibilities can make high daily step counts unrealistic to maintain as well.

Learning to respond to your unique needs in the context of your current circumstances is essential to maintaining long-term well-being. If 10,000 steps per day feels unattainable, aiming that high might feel more discouraging than motivating. Arbitrary goals can also disconnect you from other measures of what feels right for you, physically or psychologically.

I had a health coaching client who frequently marched around her bedroom at midnight, trying to close the activity rings on her watch before turning out the light. It didn’t matter if she was exhausted or felt she had plenty of exercise that day, 9,750 steps weren’t good enough. At first, the number was her only measure of success, but over time, she found setting a range helped her be more responsive to her body and maintain a healthier mindset.

If you enjoy tracking your steps and want to set a daily goal, consider your current average and an achievable range.

You mentioned you’re currently walking approximately 4,000 steps per day. Maybe aiming for 4,500 to 5,000 would be a good place to start. When that feels easy, increase the numbers until you find a range that’s accessible but challenging.

If you’re highly motivated and can spare the time, setting a goal at around 7,000 to 9,000 steps per day will increase your odds of capturing the longevity and heart health benefits noted in research.

Don’t forget to consider the quality and variety of exercises you do, as well. Cardiovascular, strength training, stretching and balance exercises are all important for overall health.

If you’re interested in creating a personalized, well-rounded exercise routine, check out this Hey, Health Coach column to get started.

“Hey, Health Coach” is for informational purposes only and should not substitute for professional psychological or medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions about your personal situation, health or medical condition.

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