10,000 Steps Isn’t the Magic Number After All
Posted by Gym Direct,
20th August 2025
Rethinking the 10,000 Steps Myth
We’ve all heard it: “Walk 10,000 steps a day!” It’s plastered on fitness trackers, gym posters, and health blogs everywhere. Sounds official, right? But what if I told you that the “magic number” of 10,000 steps isn’t based on science at all? In fact, it started as a marketing gimmick in 1960s Japan. Over the years, research has shown that you don’t need to reach 10,000 steps to see significant health benefits; sometimes, less is more. In this blog, we’ll unpack the origins of the 10,000-step myth, dive into the latest studies, and give you a realistic target that improves your health.
The Origins of 10,000 Steps
Back in the 1960s, Japan was promoting the pedometer by Yamasa Clock & Instrument as a fun way to get moving, especially during the Olympic fever. The catchy number “10,000” was more about marketing than health science. It stuck, and today, we assume it’s the gold standard for fitness. But is it really?
Fun fact: the Japanese character for 10,000 (一万) vaguely resembles a person walking. So basically, it was marketing magic, not a medical prescription.
Credit to The Guardian.com - An advert for the original manpo-kei or ‘10,000-step meter’.
New Research Challenges the Magic Number
7,000 to 8,000 Steps May Be Enough
Recent research is shaking up the 10,000-step dogma. A 2019 study published in JAMA focused on older women and found that even 4,400 steps per day significantly reduced mortality compared to 2,700 or fewer steps. More surprisingly, benefits seemed to max out around 7,500 steps daily.
Middle-Aged Adults Benefit Too
Fast forward to a 2021 JAMA Network Open study: middle-aged adults taking at least 7,000 steps per day had a 50-70% lower risk of death compared to less active peers. Yet again, surpassing 10,000 steps didn’t provide extra mortality reduction.
Why Fewer Steps Can Still Work
It’s tempting to think “more is better,” but the evidence suggests otherwise. Your body doesn’t need exactly 10,000 steps to thrive. Just moving consistently, whether it’s 7,000 or 8,000 steps, can meaningfully improve your cardiovascular health, blood sugar levels, and overall well-being.
@7newsaustralia For decades we've been told by many experts that 10,000 was the magic number when it came to how many steps we needed to take each day for good health. Well new research led by the University of Sydney has busted the myth once and for all. #health #dailysteps #stepcounter #fitness #7NEWS ♬ original sound - 7NEWS Australia
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“If you’re walking down the right path and you’re willing to keep walking, eventually you’ll make progress.”
~ Barack Obama
The “Plateau Effect” Explained
According to UCLA Health, the benefits of walking do plateau. Step counts beyond a certain threshold show diminishing returns:
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Adults 60+: Risk reduction increases until 6,000–8,000 steps.
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Adults under 60: Benefits plateau around 8,000–10,000 steps.
So, once you hit that sweet spot, extra steps won’t drastically improve your mortality risk. Think of it like watering a plant—after a certain point, giving more water doesn’t make it grow faster.
What About High-Activity Individuals?
For fitness enthusiasts and step-obsessed trackers, 10,000 steps can still be a fun target, but it’s not essential for health. If you enjoy hitting 12,000 steps, more power to you, but don’t feel guilty if you only manage 7,000 on a busy day.
How Many Steps Should You Really Aim For?
If you want a practical, science-backed goal, 7,000 steps per day is a realistic number for most adults to see significant health improvements. Not only is it achievable, but it’s also less intimidating than chasing an arbitrary 10,000-step mark.
Breaking It Down
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3,000–4,000 steps: Light activity, still better than being sedentary.
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4,400 steps: Lower mortality observed in older women.
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7,000 steps: Clinically meaningful improvements in health outcomes.
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10,000+ steps: Optional, mainly for fitness buffs or those who enjoy extra activity.
Walking Isn’t the Only Way to Move
Steps are just a metric; movement is what counts. Cycling, swimming, yoga, or even household chores contribute to your daily activity. Don’t get tunnel vision on steps alone.
Why the Obsession With 10,000 Steps Persists
The 10,000-step craze persists because it’s memorable, marketable, and visually appealing. Fitness trackers love it. It’s a round number that motivates people. Psychologically, it feels like a “goal” you can check off, which is powerful in encouraging movement.
Tips for Hitting Your Step Goals Without Obsession
✅ Break your steps into smaller chunks: a 20-minute morning walk, a lunchtime stroll, and an evening stroll after dinner.
✅ Take the stairs instead of elevators whenever possible.
✅ Walk or bike for short errands instead of driving.
✅ Pair walking with social interaction, such as walking with friends or family.
Our top picks for your walks
The Bottom Line
The magic isn’t in reaching 10,000 steps—it’s in consistent movement. Science shows that 7,000–8,000 steps per day can improve your health, reduce mortality risk, and still be realistic for daily life. So, lace up your trainers, hit the pavement, and enjoy your walk—no need to stress about arbitrary numbers.
Remember, movement is movement. Don’t let a round number dictate your health journey. Walking is a simple, effective, and enjoyable way to boost your wellbeing, and even modest amounts can yield big results.
FAQs
Is 10,000 steps bad for you?
No, it’s not bad. But it’s not essential either. The health benefits plateau around 7,000–8,000 steps for most adults.
Can walking fewer than 10,000 steps still improve health?
Absolutely. Studies show 4,400–7,000 steps per day can significantly lower mortality and improve health outcomes.
Does age affect step recommendations?
Yes. Adults 60+ benefit most from 6,000–8,000 steps, while adults under 60 see a plateau around 8,000–10,000 steps.
What if I can’t walk 7,000 steps every day?
Don’t stress. Even smaller amounts of daily movement, like 3,000–4,000 steps, offer health benefits compared to a sedentary lifestyle.
Are steps the only way to measure physical activity?
Nope! Cycling, swimming, yoga, or even chores contribute to daily activity. Focus on movement, not just numbers.
Disclaimer: The information provided in this article is for general guidance and informational purposes only. It should not be considered a substitute for professional advice or consultation. Always consult with a qualified fitness trainer or healthcare provider before starting any new exercise regimen or making significant changes to your fitness routine, especially if you have any underlying medical conditions or health concerns. The authors and publishers of this article do not assume any responsibility for the accuracy or completeness of the content and shall not be held liable for any direct, indirect, or consequential damages arising from the use of information contained herein. You are solely responsible for your health and fitness decisions, and any actions you take based on the information presented in this article are at your own risk.
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