Debunking the 10,000 Steps Myth

The somewhat universal standard of 10,000 steps a day has recently come under scrutiny, with experts and the evidence challenging its validity. Like many catchy slogans, falsely used to define the ultimate goals of a healthy life, 10,000 steps might just beat them all in terms of its inaccuracy.

With its roots in the 1960s as a pedometer with a clever and misconstrued marketing hype surrounding it, 10,000 steps, over the preceding decades, became the societal norm. This article aims to pick it apart and then pinpoint what really matters for our health in terms of movement and creating habits with more purpose.

The notion of such step count first emerged in Japan in 1965 with the launch of a pedometer called the Manpo-kei, which translates as "10,000-step meter."

The product was produced and, with the capricious number of 10,000 steps, heavily marketed ahead of the Tokyo Olympics. It is now well-recognised that the number wasn't chosen based on scientific research, it was selected because of its cultural resonance in the Japanese language and because its simplicity makes it easily memorable.

In Japanese culture, 10,000 is considered an auspicious figure, symbolising prosperity and completeness, making it an attractive goal on a psychological basis. Fast forward to today, and it's now a fitness mantra on a global scale.

10,000 is readily programmed into various standardised smartwatches, our fitness apps and pushed endlessly by wearable tech companies, who play on this false perception with little imagination.

For many people, 10,000 steps is a reasonable goal, but it’s not a one-size-fits-all target — especially for those who are less active to start with.

Studies documented in the International Journal of Behavioral Nutrition and Physical Activity

show that ‘healthy’ adults typically take between 4,000 and 18,000 steps a day, with variations depending on lifestyle and occupation.

One study categorises activity levels as follows:

• “Sedentary” : Fewer than 5,000 steps daily

• “Low active” : 5,000 to 7,499 steps daily

• “Somewhat active” : 7,500 to 9,999 steps daily

• “Active” : 10,000 to 12,499 steps daily

• “Highly active” : More than 12,500 steps daily

An evolutionary biologist weighs in

“10,000 steps is kind of arbitrary,” explains Daniel Lieberman, PhD, an evolutionary biologist and paleoanthropologist at Harvard University. “It’s a perfectly reasonable goal to shoot for, but there’s nothing, like, special about it. The important thing is to be physically active.” 

Despite his claims about 10,000 steps being “arbitrary”, Daniel Lieberman points out that humans are, nonetheless, "designed to move," and walking is the most natural form of exercise. It is also “one of the greatest exercises for people of all ages,” he notes in discussing its evolutionary significance.

A 2023 meta-analysis in Circulation revealed that adults over 60 who walked 6,000 to 9,000 steps daily saw a 40% to 50% reduction in cardiovascular risk.

So, rather than striving for an arbitrary step count, consistency in moderate activity appears to be the key to living longer and healthier lives, as is the picture painted in the research, that is.

The research coming out currently has reflected a change in direction, from the monotonous topic of rigid step counting, to a broader understanding of physical activity and its rich and varied benefits on the human body. For instance, researchers also examined step counts in relation to health markers, in this case, cardiovascular fitness and body weight.

Intensity and purpose

Interestingly, the researchers were quick to highlight that intensity plays a role in health benefits. For example, achieving 3,000 steps at a brisk pace (equivalent to about 30 minutes of moderate activity) provides cardiovascular benefits reaching beyond simply reaching a higher total step count.

The mental health benefits of walking

Studies have shown that regular walking can reduce symptoms of anxiety and depression, improve mood, and enhance cognitive function. This effect stems from a combination of physiological and psychological benefits including boosting BDNF (brain-derived neurotrophic factor), whereby a loss of BDNF is involved in the development of depression.

Spending time outdoors while walking also amplifies these benefits, as exposure to natural light helps regulate circadian rhythms, improve sleep quality, and boost energy levels.

Even short walks during the day can be helpful in breaking up periods of inactivity and provide a mental reset. This is especially important in an increasingly sedentary world and long hours spent sitting daily.

Why movement matters more than the numbers

In terms of taking steps, there are also numerous benefits outside of fitness, such as boosting circulation and the blood supply supporting the health of our internal organs, our immune system, our lymphatic system responsible for removing waste from our body, not to mention the previously mentioned psychological benefits of this type of gentle daily movement on the brain.

Moreover, monitoring your heart rate offers a more helpful insight into your heart health. Generally, a lower resting heart rate—within a healthy range—indicates better cardiovascular fitness.

Yes, perhaps we should always be aiming for more for our fitness, but as Daniel Lieberman reminds us, "It’s all good. There’s no magical number.” The ultimate goal is not perfection but creating sustainable habits that feel great to you.

If you enjoy walking and personally feel the benefit, there are several UK walking societies available in London and the South East, including British Walking Federation , Metropolitan Walkers . You can also join the Long Distance Walkers Association.

Every step counts

How about turning your everyday steps into something bigger? Healf brings you science-driven tools like the ApolloNeuro and WHOOP 4.0 to support better movement, with real-time data and faster recovery.

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