Are 10,000 Steps a Day Actually Necessary?
- Michael Ulloa
- 2 days ago
- 3 min read
We have all heard it “You have got to hit 10,000 steps a day.” Whether from your fitness tracker, a friend, or a wellness challenge at work, the 10k step goal has become something of a health mantra. It is easy to remember, gives a sense of accomplishment, and it’s widely recommended.
But here is the question: are 10,000 steps a day actually necessary, or is it just a nice round number that is stuck around thanks to smart marketing?
In this post, I will dive into where the 10,000-step benchmark actually came from, what science says about daily step count for health, and how many steps you really need each day based on your goals and lifestyle. You might be surprised by how low the bar for better health actually is.
Where Did the 10,000-Step Goal Come From?
The 10,000-step benchmark didn’t originate in a lab, it started with a marketing campaign. Just before the 1964 Tokyo Olympics, a Japanese company released a pedometer called the manpo-kei, which literally means “10,000 steps meter.”
Why 10,000? Partly because the Japanese character for 10,000 (万) resembles a person walking, a clever bit of branding. The number had no scientific basis, but the idea caught on.
With the rise of fitness trackers, 10,000 steps became an international wellness standard.
What Does Science Say About Step Counts and Health?
It turns out that walking is great for your health, but the magic number might be lower than you think. A Harvard study published in JAMA Internal Medicine found that mortality rates decreased significantly between 4,400 and 7,500 steps per day among older women. Beyond 7,500 steps, the benefit levelled off.
So, is 10,000 steps a myth? Not entirely. More steps can help with weight loss, cardiovascular fitness, and other fitness goals, but when it comes to longevity, walking more than 7,500 steps might not add much additional benefit. Check out this meta-analysis published in The Lancet which looked at optimal step counts for varying age brackets.
Callout: “Walking more is great, but the magic number for better health might be closer to 7,500, not 10,000.”
So, Is 10,000 Steps a Bad Goal?
Not at all. If aiming for 10,000 steps helps you stay active, it is a great habit. It is easy to remember, provides structure, and gets people moving, which is always a win.
But it is important to know that you don’t have to reach 10,000 steps to see health improvements. If you are currently sedentary, adding even 2,000–3,000 steps a day can make a noticeable difference to your wellbeing.
There’s nothing inherently special about hitting 10,000 steps, but it’s also not a bad goal if it helps you stay active.
If it works for you, stick with it. Just don’t stress if you fall a little short.
How Many Steps Should You Aim For Each Day?
The ideal step count really depends on your personal health goals. Here's a quick breakdown:
General health & longevity: Aim for 4,000–7,500 steps/day
Weight loss or cardiovascular fitness: You may benefit from more, closer to 10,000+
Mental health & stress relief: Even a 10-minute walk (1,000–1,500 steps) can boost your mood
Start with your current baseline. If you are averaging 3,000 steps a day, jumping to 10,000 overnight isn’t realistic, or necessary. Instead, build gradually.
The most important thing? Consistency over perfection. Regular movement matters more than a specific number.
For help building sustainable habits, check out our online personal training services!
Ways to Get More Steps Without Overthinking It
Need easy ways to move more? Try these:
Take work calls while walking
Do a lap around your home during TV ad breaks
Walk to pick up your children or groceries
Park farther away or get off the bus one stop early
Use a step tracker or app if it keeps you motivated
Little changes add up, and before you know it, you’ll be hitting your movement goals without even trying.
Conclusion
10,000 steps a day might not be the scientifically perfect number, but it’s certainly not a bad one. Whether you’re hitting 4,000, 7,500, or 10,000+ steps, what matters most is that you're moving. Even small increases in daily steps can lead to meaningful improvements in health and wellbeing.
Ready to Move More, Your Way?
Whether you are aiming for 4,000 steps or smashing 10,000 daily, online personal training can help you stay consistent, motivated, and feeling your best. If you are ready to take the next step (pun intended), get in touch!
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