The goal of walking 10,000 steps a day has gained widespread popularity, becoming a benchmark for many individuals aiming for better health. This target is prominently featured on smartwatches, fitness applications, and is often a focus in office step challenges. While it is embraced by health professionals and the public alike, the origins of this figure are less scientifically grounded than many might assume.
In the 1960s, a Japanese company introduced a pedometer called the Manpo-kei, which translates to “10,000 step meter.” Released in conjunction with the 1964 Tokyo Olympics, this product set a numerical goal that not only encouraged physical activity but also helped to market pedometers effectively. According to David Raichlen, a professor of biological sciences and anthropology at the University of Southern California, the concept was more of a marketing strategy than a scientific standard. He remarked, “The whole idea behind the 10,000 steps was actually a marketing campaign.”
Despite its arbitrary beginnings, the 10,000-step goal has resonated with the public, prompting researchers to investigate the actual health benefits associated with daily step counts. Studies indicate that significant benefits, such as a reduced risk of cardiovascular disease, may begin at around 2,500 to 3,000 steps a day. Other research suggests a plateau of health benefits starts around 7,500 steps, according to Raichlen. Yet, the 10,000-step target remains a common recommendation in public health messaging and is often set as the default goal on fitness trackers like Fitbits.
Dr. Gregg C. Fonarow, the interim chief of cardiology at UCLA, finds the 10,000-step count a practical method for communicating physical activity guidelines. He states that this figure translates to approximately five miles of walking and aligns with the recommended 150 minutes of moderate-to-intense activity weekly. Nevertheless, Fonarow notes variability in research findings, citing a study that indicates health benefits may plateau around 7,500 steps for older women, while other studies support the continued benefits of reaching or exceeding 10,000 steps.
Walking offers numerous health advantages, including improvements in blood pressure, brain health, and insulin resistance. Raichlen emphasizes that while 10,000 steps can serve as a useful target, it is not an absolute requirement for good health. He advises, “A little bit is better than nothing, and then a little bit more is better than that.”
The intensity of walking can also play a critical role in its health effects. Studies suggest that a brisk walking pace provides greater cardiovascular benefits compared to a slower pace, even when the total step count remains the same. Raichlen explains, “You don’t have to run, but more intensity is generally better.”
The relationship between step counts and health outcomes is complex. Raichlen notes that the effectiveness of a specific step count may vary by age, and many existing studies rely on wrist-worn accelerometers, which can produce inconsistent results. He illustrated this point with a personal anecdote about how different devices tracked steps differently during a family trip, underscoring that step counts should serve as guidelines rather than strict rules.
Many health professionals, including Dr. Parveen Garg of Keck Medicine of USC, advocate for personalized activity goals. He acknowledges that while it is beneficial to spread activity throughout the week, it is acceptable for individuals to have more active days than others. For those with limited time or energy, walking more on weekends or during extended breaks can still yield positive health outcomes.
Garg emphasizes that health benefits begin even at lower levels of activity, with multiple studies indicating that the risk of cardiovascular disease and premature death decreases significantly starting at around 2,500 steps per day. He points out the psychological benefits of having a goal, stating, “As humans, we like goals. It does give people a goal to accomplish. In that aspect, it’s really great — as long as it does not discourage people.”
Ultimately, experts agree that consistency is key. Whether aiming for 2,000 or 10,000 steps, increasing physical activity over time is beneficial. As Raichlen puts it succinctly, “Just keep moving.”
