We have heard it countless times that walking 10,000 steps a day keeps you healthy and fit. It has become a widely accepted benchmark for daily physical activity, recommended by fitness trackers, health apps, and even some healthcare professionals. But where did this number actually come from? Is it even backed by science? Maybe, just maybe, the 10,000-step goal is not as essential as we have been led to believe.
Rewind to 1965 Japan, where a pedometer called the “Manpo-kei” was launched. “Manpo” means 10,000 steps in Japanese. It was catchy, easy to remember, and sounded like a nice round number. But it was not based on any hard science, just a clever marketing gimmick that really stuck. Fast forward to today, and 10,000 has become the gold standard for step counts, health goals, and digital bragging rights.
“It has no scientific basis,” Jesús Serrano, a physiotherapist at the Improve Clinic in Madrid, told Vogue. “Walking 10,000 steps a day should be the minimum baseline for everyone. We encourage meeting that figure and, in addition, doing a workout," he adds.
But research is finally catching up, and it turns out 10,000 might be overachieving, at least for basic health.
Studies have shown that as few as 4,000 to 7,500 steps a day can significantly reduce your risk of early death, especially for older adults. One study found that women in their 70s who walked 4,400 steps daily had a 41 per cent lower mortality rate compared to those who walked only 2,700 steps. Mortality benefits plateaued around 7,500 steps.
“This figure of 10,000 steps is an invitation for people to have a minimum activity,” explains Serrano, speaking to Vogue. “But each person is different and we must adapt to the lifestyle we have to lead in order to be healthy," he says.
Of course, more steps do mean more movement, which can lead to better cardiovascular health, mental clarity, and calorie burn. But the magic of walking is not about chasing a number; it is about consistency. A brisk 20-minute walk can boost mood, improve memory, and even lower your blood pressure. That counts, whether it is 2,000 steps or 12,000.
It is crucial to make movement a part of your life, not a punishment from your fitness tracker overlord. Take walking meetings. Dance around your kitchen. Stroll while calling your mum. Walk because your body likes it, not because your wrist is vibrating passive-aggressively.
