Is Walking 10,000 Steps a Day Necessary? An Expert's Perspective

Walking 10,000 steps a day has become one of the most popular health goals globally, largely due to the influence of top fitness trackers.

This target sparks debate within the fitness community: some see it as an arbitrary number that has fueled an obsession with "getting your steps," while others believe that any encouragement to move more is beneficial.

As a fitness writer and someone who has consistently walked 10,000 steps daily for over a year, I find myself torn between both viewpoints. The figure of 10,000 steps is appealing and easy to remember, but it lacks solid scientific backing. Despite this, I also believe that walking, especially for beginners, offers more benefits than many other forms of exercise.

To explore this further, I consulted expert insights and the latest research to dive deep into the topic and address some of the most common questions surrounding it.

If you ask anyone on the street about the ideal daily step count, most would likely say 10,000. However, this number actually originates from a Japanese pedometer called the Manpo-kei, or "10,000 steps meter," introduced as part of a marketing campaign in the 1960s.

A 2023 study by the University of Granada has since argued that this figure has “no scientific basis.” According to sports scientist and Walk ACTIVE founder Joanna Hall, the optimal range for walking benefits is slightly lower.

“A meta-analysis indicates that the ideal range of steps is between 7,000 and 9,000 per day,” she explains. “This range is associated with general health and fitness, as well as a reduction in all-cause mortality.”

The University of Granada's report supports this view, stating that just 8,000 steps per day are sufficient to “significantly reduce the risk of premature death.”

“If we focus on the risk of dying from cardiovascular disease, most benefits are observed at around 7,000 steps,” the report continues. However, the study's lead author, Francisco Ortega, emphasizes that “the more steps you take, the better,” and notes that “no excessive number of steps has been proven to be harmful to health.”

Additionally, a 2022 meta-analysis published in The Lancet journal found that in the studies analyzed, “taking more steps per day was associated with a progressively lower risk of all-cause mortality, up to a level that varied by age.”

For those aged 60 and above, the risk of mortality continues to decrease progressively until they reach 6,000-8,000 steps per day, while younger individuals under 60 experience this benefit up to 8,000-10,000 steps per day.

Of course, while reducing mortality risk is a significant incentive, it's not the only benefit of increasing your daily step count. According to Harvard Medical School, regular brisk walking can strengthen your bones and muscles, enhance cardiovascular fitness, aid in weight management by burning calories, improve balance, and boost your mood. For most people, many of these benefits can be achieved with fewer than 10,000 steps a day.

If you're aiming for a goal that will drive positive changes, a good rule of thumb is to start by assessing your current daily step count and then set a target that's approximately 10-20% higher. This goal should be both achievable and sustainable while still providing a challenge.

The reasoning behind this approach lies in the SAID (Specific Adaptation to Imposed Demand) principle. Simply put, your body adapts to the tasks you regularly demand of it. So, by consistently walking further than before, you're signaling your body to make positive adaptations.

If you're looking to increase your daily step count, consider trying these three top tips from walking expert Joanna Hall.

Daily step counts can be a practical and measurable way to monitor your activity levels, and for beginners, any increase is likely to bring positive physical effects. Additionally, there are broader mental benefits, such as improved mood and focus.

However, if your primary goal is fitness, walking expert Joanna Hall suggests that there are other factors to consider as well. She highlights the importance of walking cadence (the number of steps you take per minute) and proper technique in maximizing the effectiveness of your walking workouts.

When it comes to technique, Hall advises maintaining an upright posture, allowing for a natural arm swing (which means no scrolling on your phone), and “walking out of your space” by rolling your foot through each step from heel to toe. She offers additional tips on improving your walking form.

Cadence is another crucial element, according to Hall. “Research has shown that there’s a minimum number of steps per minute, known as your cadence, required to achieve physiological health benefits. That number is 100 steps per minute," she explains.

She adds, “So, 100 steps a minute is the minimum threshold, with the range extending up to about 130. If you’re walking at a pace of around 125-128 steps per minute, it’s been shown to be equivalent to your body as if you were doing a light jog.”