We’ve all heard it before: You need to walk 10,000 steps a day to be healthy.
Whether it’s your smartwatch reminding you to get moving or someone telling you to get your steps in, 10,000 steps has become one of the most recognizable goals in fitness.
But what if I told you that the recommendation to walk 10,000 steps a day wasn’t originally based on scientific research? It was actually a marketing campaign.
That doesn’t mean walking 10,000 steps is bad for you. However, the belief that everyone needs to reach this number to be healthy simply isn’t true.
So where did this number come from, and how many steps should you actually be taking?
Where Did 10,000 Steps Come From?
The idea of walking 10,000 steps a day originated in Japan during the 1960s.
A Japanese company began marketing a pedometer called the Manpo-kei, which translates to “10,000-step meter.”
The number was catchy, easy to remember, and made for a great marketing campaign. However, it wasn’t based on research showing that 10,000 steps was the exact amount needed for good health.
Over time, the number became increasingly popular and eventually made its way into fitness trackers, smartwatches, and health recommendations around the world.
The problem isn’t walking 10,000 steps. The problem is believing that anything less isn’t enough.
How Many Steps Should You Actually Take?
Research has shown that you don’t need to walk 10,000 steps every day to experience meaningful health benefits.
In fact, a 2025 research review published in The Lancet Public Health found that walking approximately 7,000 steps per day was associated with substantial health benefits, including a lower risk of cardiovascular disease and premature death.
Here’s a simple breakdown of daily step goals:
- 3,000–4,000 steps: A reasonable starting point for someone who is currently inactive.
- 5,000–6,000 steps: A great goal for gradually increasing your daily movement.
- 7,000–8,000 steps: A worthwhile long-term target for many adults.
- 10,000+ steps: Still beneficial, but not necessary for everyone.
These aren’t strict requirements. They’re simply guidelines to help you become more active.
The most important thing isn’t reaching a specific number. It’s increasing your activity from where you currently are.
Start Small and Work Your Way Up
One of the biggest mistakes people make when trying to become more active is doing too much too soon.
If you’re currently averaging 2,000 steps a day, jumping straight to 10,000 is a significant increase.
Instead, start by tracking your normal daily steps for a week. Once you know your average, gradually increase that number.
For example, if you’re currently averaging 3,000 steps per day, try aiming for 3,500. Once that becomes comfortable, work toward 4,000, then 4,500, and eventually 5,000.
You don’t need to increase your steps every week. Find a number you can consistently achieve before challenging yourself to do more.
Remember, going from 3,000 to 5,000 steps is a significant improvement, even if you never reach 10,000.
5 Easy Ways to Get More Steps Throughout Your Day
You don’t need to set aside an hour every day to go walking. Sometimes the easiest way to become more active is to incorporate small amounts of movement throughout your normal routine.
1. Walk After Meals: Take a 5–10 minute walk after breakfast, lunch, or dinner. Walking after meals can also help regulate blood sugar.
2. Park Farther Away: Instead of looking for the closest parking spot, park a little farther away to add some extra steps.
3. Take Movement Breaks: If you spend most of your day sitting, get up every hour or two and walk around for a few minutes.
4. Walk While Talking: Whether you’re on the phone with a friend or taking a work call, get up and move around instead of sitting.
5. Schedule a Daily Walk: Set aside 10–15 minutes each day for a walk. Find a time that works for you and make it part of your routine.
These small changes might not seem like much, but they can add up throughout the day.
Don’t Forget About Strength Training
While walking is excellent for your health, it shouldn’t be your only form of exercise.
Walking helps improve cardiovascular health and endurance, but strength training is equally important, especially as we get older.
Maintaining muscle mass, strength, mobility, and balance helps us continue doing the activities we enjoy.
That’s why I recommend combining regular walking with two or three strength training sessions per week.
You don’t have to choose between walking and lifting weights. Both play important roles in maintaining your health.