By Martina Falcone
For years, the number 10,000 has been presented as a kind of daily health target. Fitness trackers remind us to reach it, smartphones count our steps, and many people associate a successful day of physical activity with seeing those five digits on their screen.
But where did 10,000 steps actually come from? And do we really need to reach this number every day to benefit from walking?
The popularity of the 10,000-step target isn’t based on a specific scientific threshold. The number became popular in Japan in the 1960s, when a pedometer called the Manpo-kei, literally “10,000-step meter”, was marketed as a way to encourage people to become more active.
Over time, the number became widely associated with healthy living. Research, however, tells a different story: the relationship between daily steps and health is more gradual. As people move more, their health risks tend to decrease, particularly among those who start from lower activity levels.
So, how many steps are enough?
A 2025 systematic review and dose-response meta-analysis published in The Lancet Public Health examined 57 studies involving adults from 35 cohorts. For several outcomes, including all-cause mortality, cardiovascular disease, dementia and falls, the researchers found a non-linear association, with important changes occurring around 5,000-7,000 steps per day. Reaching around 7,000 steps was associated with substantially better health outcomes compared with 2,000 steps per day. These are associations observed in population studies, though, not a personal medical threshold.
The point at which benefits become more pronounced also varies with age. Mortality risk continued to decline up to approximately 6,000–8,000 steps among adults aged 60 and over, and up to approximately 8,000–10,000 steps among younger adults. The right amount of walking, in other words, depends on where you start, your age, your usual activity level and your overall health.
Every step can count
One of the most useful messages from current physical activity guidance is that movement doesn’t have to happen in a gym or during a dedicated workout.
The World Health Organization recommends that adults aim for 150–300 minutes of moderate-intensity aerobic physical activity per week, or 75–150 minutes of vigorous activity, together with muscle-strengthening activities on at least two days per week. Walking can contribute to these recommendations, as can cycling, active transportation, recreational activities and other forms of movement. Some physical activity is always better than none, and people who are currently inactive should start with small amounts and gradually increase, going from 2,000 to 4,000 steps can be meaningful even if 10,000 still feels far away.
Is walking more important than walking fast?
The number of steps is only part of the picture. Research has found associations between higher stepping rates and health outcomes, although the evidence does not establish one universal “healthy” walking speed for everyone. For everyday life, this means that a combination of more movement and periods of purposeful, moderately intense activity can be more useful than obsessing over a particular step count, walking to work, taking the stairs, going for a brisk walk during lunch or choosing to walk short journeys instead of driving.
What should we aim for, then?
Instead of asking “Have I reached 10,000 steps?”, a more useful question may be: “Am I moving more than I used to, and am I regularly getting enough physical activity?”
For someone who currently takes very few steps, adding 1,000 or 2,000 steps a day may be a realistic starting point. Someone who already walks 7,000 or 8,000 steps may choose to increase their activity further, particularly if they enjoy walking. There’s also no need for every day to look exactly the same, activity can vary according to work, weather, schedules and individual circumstances.
Beyond the step counter
Step counts can be useful because they make movement visible and encourage people to be more active. But they don’t capture everything that matters: someone might have a relatively low step count while still cycling, swimming or doing strength training, while a high step count doesn’t automatically mean someone is meeting every aspect of physical activity guidance. WHO recommendations therefore focus on overall physical activity, aerobic activity, muscle strengthening, and reducing prolonged sedentary behaviour, rather than prescribing a specific number of daily steps.
There’s nothing wrong with aiming for 10,000 steps if it’s a motivating and realistic goal, but current evidence suggests meaningful health benefits are associated with substantially fewer steps for many people, especially when increasing activity from a low starting point. Rather than chasing a perfect number, focus on moving regularly, reducing sedentary time and gradually building more activity into your everyday routine.
Every step is a step in the right direction.