You’ve likely heard the advice to exercise by walking 10,000 steps daily. Beyond being simple to do, walking is suitable for nearly all ages, from kids to older adults. This activity strengthens the muscles of the legs and thighs and supports bone health. It may also help lower cholesterol levels, burn calories, and support weight loss. But is it truly necessary to reach at least 10,000 steps every day?

Why 10,000 Steps a Day?

Many people believe that the more we walk, the healthier we become and the more benefits we gain. Hitting 10,000 steps roughly equals an 8-kilometer walk. This step count is often cited as helpful for maintaining heart health, regukating blood pressure, and lowering heart-disease risk. Walking 10,000 steps can also align with the CDC’s guidance for active movement, which is about 150 minutes of physical activity per week.

According to WebMD, the 10,000-step target began as a 1965 marketing slogan for a Japanese pedometer dubbed the “10,000-step meter.” The idea caught on and shaped the belief that 10,000 steps are required for good health. Even so, several studies have shown you do not always need to hit 10,000 steps per day to gain meaningful benefits from walking.

How Many Steps Are Recommended per Day?

Reaching the daily goal of walking 10,000 steps every day is not easy, especially for people with limited time to exercise. Researchers have explored how different daily step totals relate to health benefits.

One study looked at older women, grouping them by daily steps: around 2,700, 4,400, 5,900, and 8,500 steps. Over four years, approximately 500 participants died.

Findings showed that the group averaging 5,900 steps per day had a 46 percent lower risk of death. The most active group, at about 8,500 steps, had a 58 percent lower risk. The greatest overall benefit appeared at roughly 7,500 steps per day. The study concluded that more steps do not always translate to greater protection or better outcomes.

As reported by Healthline, another study suggested that around 15,000 steps per day could reduce the risk of metabolic syndrome. If 15,000 feels unrealistic, a 10,000-step goal may still aid weight control and improve mood.

According to the CDC, before setting a daily step target, aim to meet the minimum aerobic activity recommendation. Adults should engage in about 30 minutes of aerobic exercise per day on five days each week, or approximately 150 minutes per week. To reach this minimum, focus less on counting steps and more on the intensity and duration of movement. You can combine activities like walking, jogging, and running in one session based on your capacity.

You can also build step counts in practical ways, such as taking a relaxed walk to work, choosing a slightly longer route, using the stairs, and opting to walk more often rather than relying on vehicles.

While 10,000 steps per day is a popular benchmark, it is not the only goal that matters. Walking fewer than 10,000 steps can still deliver health benefits when done regularly and matched to your abilities and overall health.

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