- A simple WhatsApp call could drain your bank account — here’s how scammers do it - September 1, 2025
- This everyday drink accelerates aging — science explains why - August 31, 2025
- How to hide the “seen” checkmarks on your WhatsApp messages - August 30, 2025
We’ve all heard it: “You should walk 10,000 steps a day.” Fitness trackers flash it on our wrists, health apps nudge us when we’re falling behind, and somehow the number has become ingrained in modern life. But here’s the twist — it was never grounded in science to begin with. In fact, researchers now say the optimal step count is noticeably lower, and how many you really need depends a lot on your age.
How did we get stuck on 10,000 steps?
The origin story of this famous number is less scientific breakthrough and more clever marketing. Back in 1965, a Japanese company launched a pedometer called the Manpo-Kei, which literally translates to “10,000-step meter.” The figure wasn’t chosen because it was medically proven — it was simply catchy. To Japanese eyes, the symbol for 10,000 even resembled a little man walking, which sealed the deal. Fast-forward a few decades, and this arbitrary target became the global benchmark for “being healthy.”
But studies over the last few years have revealed that walking 10,000 steps isn’t the magic formula we’ve been led to believe. Research published in the Journal of the American Medical Association (JAMA) suggests that around 8,000 steps is the sweet spot for most adults. Beyond that, the benefits don’t rise significantly — so squeezing in an extra two kilometers after work might not be doing your body as many favors as you think.
What science actually says
When researchers dug deeper, they found that the “right” number shifts depending on age. A meta-analysis published in The Lancet pulled together data from more than 47,000 adults across 15 studies. For people over 60, hitting 7,000 daily steps was linked to cutting the risk of early death by as much as 50%. Pushing on towards 10,000 didn’t drastically improve those odds, though walking more can still boost muscle strength and mobility.
For younger adults, the picture was more surprising. Up to about 8,000 steps a day, health risks fall sharply. But beyond that, piling on extra steps might not only level off the benefits — some findings suggest it could even increase stress on the body. Essentially, more is not always better, at least when it comes to walking mileage.
Beyond counting steps
The World Health Organization (WHO) has long taken a broader view. Instead of fixating on numbers, it recommends that adults aged 18 to 64 aim for 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous exercise per week, plus muscle-strengthening sessions at least twice weekly. And interestingly, these guidelines barely change after 65.
That’s good news if you find yourself feeling guilty for not hitting a daily step quota. What really matters is consistency, balance, and choosing activities you’ll actually keep up with. A brisk half-hour walk with the dog, cycling to work a few times a week, or joining a weekend yoga class all count towards keeping your heart, muscles and mind in good shape.
Finding your own balance
So, should you throw your step counter in the drawer? Not at all. Walking remains one of the simplest and most accessible forms of exercise, and even modest increases can pay dividends. But don’t let the mythical 10,000 become a stick to beat yourself with. For many people, aiming for around 7,000 to 8,000 daily steps — alongside other activities you enjoy — is both realistic and beneficial.
As one friend of mine put it after swapping her 10,000-step obsession for shorter, more regular walks: “I finally stopped chasing numbers and started enjoying the strolls.” And maybe that’s the real lesson here — health isn’t about hitting an arbitrary figure, it’s about moving enough to feel stronger, happier, and ready for tomorrow.
