Do we really need 10,000 steps?

Do we really need 10,000 steps? What the science says now

For years, the goal of 10,000 steps per day has been engrained in our minds as the gold standard for health. It is a familiar target that has encouraged many people to incorporate daily movement, which is great for our long term health! But is 10,000 truly the magic number? According to more recent research the answer isn’t as straightforward as we once thought. 

Where did the 10,000 step goal come from?

Interestingly, the idea of 10,000 steps didn’t come from scientific research. It traces back to a 1960s marketing campaign in Japan, which promoted a pedometer called “Manpo-kei” which translates to “10,000 steps meter”. This was a catchy-phrase rather than research backed. Although 10,000 steps is a great goal, it is likely not a one-size fits all recommendation.

What does the science actually say?

When the U.S Department of Health and Human Services updated its physical activity guidelines in 2018, their suggestions were focused on time rather than specific step counts. They recommended 150-300 minutes of moderate activity (like brisk walking) or 75-150 minutes of vigorous exercise (like jogging) each week. That means brisk walking for at least 30 minutes a day, five days a week. Meeting these guidelines consistently over a decade can add up to an extra 1.5 years of life, according to epidemiological studies. 

It wasn't until 2019 that researchers began to directly study how step count affects health. What they found is that more movement is better, but the benefits appear to plateau after a certain point. The “optimal” number of steps actually varies with age. 

How many steps are actually enough? 

For adults over 60, optimal health benefits seem to occur between 6000-8000 steps per day. For those under 60, aiming for 8000-10000 steps per day can offer the most benefit in terms of life expectancy and cardiovascular health. Why the difference? It comes down to energy expenditure. Older adults typically burn more energy per step, meaning they can achieve similar benefits with fewer steps. 

Studies show that the people who move the least have the most to gain. Even adding a few thousand steps a day can significantly reduce the risk of cardiovascular disease and improve health long-term. 

So what’s the bigger picture? 

The takeaway is, you don’t need to hit exactly 10,000 steps to make a difference, and there's little risk in going beyond that number. What truly matters is consistent daily movement and regular walking. 

For example, if you’ve just completed a workout class and added a 15-minute jog on the treadmill, you don’t necessarily need to chase 10,000 steps that evening to reap the benefits. 

Although step count can be a good indicator and guide of your daily movement, instead of focusing solely on a number, think about how you can integrate movement into your lifestyle in a way that supports both your physical and mental well-being. 

Walking is a low-impact, accessible and effective way to improve overall health. Regular movement supports heart health, weight management, improves bone density and muscle tone, helps with blood sugar regulation and reduces stress! And it doesn’t stop there, walking can improve balance, circulation, flexibility and even sleep quality. It also offers mental health benefits helping reduce anxiety, boost mood, increase energy and improve mental clarity. Who would have thought something so simple can be so powerful!

Adding movement doesn’t have to be overwhelming. Small changes can make the difference. Here are some everyday ways to add movement to our routine:

  • Choose the stairs over the elevator whenever possible

  • Hop off public transit a stop early and walk the rest of the way

  • Take short walking breaks during your work day - even a few laps around the office!

  • Invest in a walking pad or under-desk treadmill for light movement during work or TV time

  • Get your friends together and schedule walking catch-ups or take phone calls while walking

  • Start and end your day with a short 5-10 minute walk

At Crafted Balance, we believe in supporting your body and mind. Walking and regular movement can be a gentle and effective way to start managing chronic health conditions, boost energy and feel better overall.

Need support on your health journey?

Our team of naturopathic doctors are here to help you build sustainable habits that support your long-term well-being, step by step. 

Exercise, mental wellnessFiona Callender