Should you be chasing the 10,000 steps-a-day fitness goal? Science says think again

Is 10,000 the magic number when it comes to ensuring longevity? While many fitness gurus have sworn by this tactic to remain at the peak of good health and live a long life, recent research suggests that you don’t need to walk a specific number of steps to live longer. However, being active is the key to being fit.

Walking 3,900 Steps May Be Enough For Living Long

Published on August 9, 2023, in the European Journal of Preventive Cardiology, this research assessed 17 high-quality international studies involving nearly 227,000 adults (ages 18 and up) who wore fitness trackers for a week and were monitored for about seven years. The findings revealed that taking at least 3,900 steps daily—just under two miles—was associated with a notably lower risk of death from all causes throughout the study period. A reduction in death from cardiovascular disease was linked to an even lower daily step count, around 2,300. Additionally, the data showed that each additional 1,000 steps reduced the risk of death from any cause by 15%, while each extra 500 steps reduced cardiovascular mortality by 7%. Though this observational study cannot prove that taking more steps directly extends lifespan, the results reinforce two common health messages: even modest physical activity has benefits, and more activity is even better.

Origins Of The 10,000 Steps Theory

The 10,000-step target has its origins in Japan during the 1960s, when a pedometer called the “manpo-kei” (meaning “10,000 steps meter”) was marketed to encourage regular walking. This number was selected because it was simple and memorable, eventually becoming a global benchmark used by fitness trackers and health apps as a daily goal. Here are a few important points to consider about this standard:

Individual Needs

Each person’s physical abilities and fitness goals are different. While one person might benefit from shorter, high-intensity exercise sessions, another might thrive on longer, low-intensity activities. What works well for one individual may not be the best approach for another.

Exercise Intensity

The quality or intensity of physical activity can be just as important as the number of steps taken. Physical activities such as brisk walking, jogging, swimming, and strength training often provide similar health advantages, regardless of whether a step goal is met.

Health Benefits

Current research suggests aiming for at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity activity per week to support cardiovascular health, rather than focusing solely on step counts. While this can serve as a general guideline, it’s usually best to start with your own fitness level and gradually increase activity from there.

Sedentary Lifestyle

Limiting long periods of sitting is essential for overall health. Spending too much time sitting can negatively impact well-being, so breaking up sedentary time with short, active breaks is equally valuable.

Personal Goals

Instead of being bound to a step count, consider setting goals aligned with your fitness preferences and lifestyle, whether that means enhancing strength, flexibility, or endurance. Personalizing your goals, such as scheduling three 20-minute walks per week, can be ideal, especially for those with busy routines.