Do We Really Need 10,000 Steps a Day?

“My target today is just 2,000 steps more...”

Have you ever stressed out because you haven't hit the 10,000-step mark? Even though you've already worked, carried a water gallon, swept the floor, gone up and down stairs, but the pedometer still says: "not enough!"
Don’t worry. Maybe you need to know one important thing about this number:

A Popular Number, But Not Based on Science

The origin of the 10,000 steps number actually stems more from a marketing strategy than scientific research. In 1965, a Japanese company introduced a pedometer called Manpo-kei, which literally means "10,000-step meter." The number was chosen because it was easy to remember, sounded convincing, and was believed to motivate people to be more active.

Since then, the number 10,000 spread widely and was adopted globally as a benchmark for daily physical activity. However, this number has never been based on comprehensive medical studies.

Recent Research: 7,000-8,000 Steps Are Enough

Research from Harvard and the JAMA journal shows that:

In recent years, several studies have started questioning the 10,000-step standard. Research from Harvard Medical School and publications in JAMA Internal Medicine show that walking around 7,000 to 8,000 steps per day is sufficient to reduce the risk of early death and improve heart health, particularly in middle-aged and older adults.

Exceeding that number certainly isn’t wrong, especially if physical activity is done correctly and does not cause excessive fatigue. However, it’s important to note: more is not always better.

Everyone’s Needs Are Different

What’s often overlooked in discussions about daily steps is the fact that everyone’s needs are different. An athlete, for instance, requires a different intensity and duration of activity than an elderly person or someone recovering from an illness.
For example:

• Older adults or individuals with specific health conditions can benefit from just 4,000-5,000 steps per day.
• Those who naturally lead active lifestyles, such as field workers, might not need additional formal exercise every day.
• Meanwhile, people with limited mobility should focus on the quality of movement rather than the number of steps.

What’s More Important: Consistent and Mindful Movement

Instead of fixating on a specific number, experts now encourage a more mindful approach, which is to build consistent movement habits that align with the body’s needs.
Some small but impactful habits include:

• Stand and move every hour, especially for office workers.
• Take short walks without distractions, like not bringing your phone.
• Turn exercise from a "chore" into quality time for yourself.
• Listen to your body’s signals, when it feels tired, and when it’s ready to move.

The 10,000-step goal is not a universal measure of health. For some people, that number can be too high, while for others, it’s too low. What matters most is developing a physical activity routine that fits your age, body condition, and lifestyle.

Small, consistent movements are far more beneficial than large, unsustainable efforts.