By SPEAKIN’ OUT NEWS
For years, 10,000 steps a day has been the gold standard for fitness trackers. But according to new research, the magic number may not be as essential as once believed.
The 10,000-step target originated in 1960s Japan, when a pedometer called the manpo-kei—literally, the “10,000-step meter”—popularized the benchmark (Health.com). The figure was never based on medical research, but it caught on globally as a symbol of daily activity.
Today, scientists say meaningful health benefits can occur with far fewer steps. A 2025 Lancet Public Health meta-analysis found that walking just 7,000 steps per day was associated with a 47% lower risk of death from any cause and a 38% reduced risk of dementia (Sydney.edu.au).
“The idea that you need to walk 10,000 steps a day was more marketing than science,” said Dr. Raymond Jones, an exercise scientist interviewed by Verywell Health. “What really matters is moving more than you’re moving today.”
Further research cited by MindBodyGreen suggests that even modest progress can make a big difference—those who increased their daily average from 2,000 to 4,000 steps saw a 36% drop in early-death risk.
Still, the benefits plateau after about 8,000 to 9,000 steps per day, according to AP News reporting on the study. That means the perfect goal depends on your fitness level and lifestyle, not an arbitrary number.
Experts recommend focusing on consistency—walking the dog, parking farther away, or taking the stairs—rather than fixating on the total. Every step contributes to better circulation, stronger muscles, and improved mood.
“Movement is medicine,” Dr. Jones added. “Whether it’s 5,000 or 10,000 steps, what matters most is that you keep moving.”