10,000 Steps a day... Says who?

Dr. Claire Mazzocco PT, DPT on the blog today!

We’ve all heard the common recommendation: "Aim for 10,000 steps a day." It’s become the golden rule for maintaining good health and staying active - it’s even made its way onto your smartwatch. But is it based on solid science, or is it just an arbitrary number? Let’s take a closer look at where this 10,000-step recommendation came from, whether it’s truly necessary for your health, and what you might want to aim for instead.

Let’s travel back in time (not too far, just the 1960s). A Japanese researcher, Dr. Yoshiro Hatano, decided to put the humble walk under the microscope. His research suggested that walking 10,000 steps a day could boost cardiovascular health, and boom—suddenly, 10K steps became the Holy Grail of fitness.

Over time, this 10,000-step benchmark became more of a marketing tool, popularized by pedometers and fitness trackers. It’s now a widely accepted target, but does that mean it’s the magic number we should all strive for?

The short answer is: not necessarily. While walking is undoubtedly one of the easiest and most effective ways to improve overall health, the number of steps you need varies based on individual health goals, current fitness level, and lifestyle.

If your goal is to maintain general health and improve longevity, recent research suggests that less than 10,000 steps can still be beneficial. For example, a study published in JAMA Internal Medicine found that 4,400 steps per day significantly lowered the risk of death compared to those who walked fewer steps. The benefits leveled off around 7,500 steps, meaning that after a certain point, additional steps didn’t lead to significantly more health benefits.

If cardiovascular health is your primary concern, walking is an excellent low-impact exercise that can help. Walking can improve heart health, lower blood pressure, and reduce the risk of heart disease. The key is consistent movement—whether that’s 5,000, 7,000, or 10,000 steps. It’s the consistency, not the quantity, that makes the difference

If weight loss or improving fitness is your goal, 10,000 steps a day could be a helpful target, but it’s not the only approach. It depends on factors like your overall calorie intake, the intensity of your walking, and other forms of exercise you engage in.

Here’s the truth: movement is a mood booster. A brisk walk can improve mood, reduce stress, and even help alleviate symptoms of anxiety and depression - especially outdoors in the sunshine! 

What’s most important is not necessarily the 10,000-step target but regular movement throughout your day. Research supports that people who lead a more sedentary lifestyle are at greater risk for conditions like obesity, type 2 diabetes, and cardiovascular disease. Regular, consistent movement—even in shorter bursts—can improve overall health.

Here are a few simple ways to get more movement in your day:

Take the stairs instead of the elevator. Your glutes will thank you.

Park farther away from the store entrance.

Walk during meetings if you have an office job. Ever seen a walking pad? 

Set a timer to remind yourself to get up every hour and stretch or walk around. 

Okay, so how many steps should you aim for? The real answer is: Whatever works for you. If 10,000 is your goal and it motivates you, go for it! But if 5,000 steps is all you can squeeze into your day right now, that’s awesome too. Start where you are, and build up as you go. After all, life’s too short to count every step—just make sure you’re taking them!

Looking for guidance in staying or becoming more active? We’ve got you covered!