Science debunks 10K steps per day health rule

For years, 10,000 steps a day has been said to be the gold standard for staying healthy. However, new research suggests that this widely accepted benchmark may be more myth than medicine. According to a recent study, simply moving more than you currently do can make a major difference to your health.

The research 

Lead study author Dr. Melody Ding, a professor of public health at the University of Sydney, says the magic number is actually closer to 7,000 steps per day — not 10,000. Ding and a team of researchers analyzed data from 31 studies examining how step count impacts health outcomes. Their research, published in The Lancet Public Health, looked at markers such as cardiovascular disease, dementia, type 2 diabetes, cancer, depressive symptoms and overall risk of early death.

The findings 

The study found that people who took around 7,000 steps per day had a 47% lower risk of death from all causes compared to those who averaged only 2,000 steps — the minimum threshold researchers considered for adults. These more active individuals also had a 25% lower risk of cardiovascular disease and a 38% lower risk of dementia. “More than 7K doesn’t do harm, and may even offer some additional benefits,” Ding said. “If one is already very active and doing 10K+ a day, they definitely don’t need to hold back and go back to 7K!”

Where 10K steps originated

The idea of 10,000 daily steps likely stems from a marketing campaign, not science. In the 1960s, the Japanese company Yamasa Clock and Instrument Company created a pedometer called the Manpo-kei, which translates to “10,000 steps meter.” The catchy number seemingly stuck — and became an international fitness target, according to a 2019 study. However, Ding’s research reinforces that more movement is generally better, regardless of specific step goals.

How to get in more steps

For those starting from a low activity level, 7,000 steps might seem like a big leap, but even small increases in movement offer health benefits. “Accumulating daily steps offers a broad range of health benefits. Even low step counts, such as 4K, offer [greater] health benefits than lower step counts,” Ding claimed. If walking isn’t your favorite way to stay active, there are plenty of alternatives. Take on hobbies or activities like dancing, gardening or hiking with a friend. 

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