The 10,000 Steps Myth: Do You Really Need That Many?

The “10,000 steps a day” benchmark has become a cultural fitness mantra, but its origins trace back to a Japanese marketing campaign in the 1960s rather than scientific evidence. Recent research challenges the universality of this target, showing that substantial health benefits, including reduced mortality risk, can be achieved at lower thresholds. For many adults, 7,000–8,000 steps per day may be sufficient to confer cardiovascular and longevity benefits (Lee et al., 2019).

This does not mean that walking beyond 8,000 steps is useless. Additional activity can further improve cardiovascular health and aid weight management. However, the marginal benefits decrease, particularly for longevity outcomes. What matters most is moving consistently throughout the day and avoiding prolonged sedentary behavior. For fitness enthusiasts, step counts can be used as a baseline measure of non-exercise activity thermogenesis (NEAT), which plays an important role in overall energy expenditure.

In September, when schedules shift and sedentary time may increase due to school and work commitments, step goals can provide accountability. Still, steps should be viewed as one piece of the larger fitness puzzle. Strength training, high-intensity intervals, and mobility work are equally important for building a balanced, healthy lifestyle.