For decades, “10,000 steps a day” has been considered the golden rule for fitness. But as registered dietitian Shyla Cadogan, RD, LDN points out, the number wasn’t born from science, it came from marketing.
“The 10,000-step rule wasn’t developed by science,” Shyla explains in her viral reel. “It was a marketing campaign.”
Back in 1964, when Tokyo hosted the Olympic Games, a Japanese company began selling pedometers called Manpo-kei, which literally translates to “10,000-step meter.” Interestingly, the Japanese character for “10,000” (万) resembles a person walking, something advertisers used to create a memorable fitness goal.
The catchy target stuck. Over time, it spread globally, transforming into the standard benchmark for daily activity, even though it wasn’t backed by research.
Recent research has started to challenge the 10,000-step benchmark. “Health benefits, according to a new study published this month, start at 4,000 steps,” Shyla notes. The study she refers to, published in European Journal of Preventive Cardiology (2023), found that taking as few as 4,000 steps daily can lower the risk of heart disease and dementia.
The benefits don’t stop there. As Shyla puts it, “At around 7,000 steps, those benefits really ramp up. And between 10,000 to 12,000 steps, you see the greatest reduction.”
So, while 10,000 steps isn’t a scientific threshold, it remains a solid upper range for maximizing cardiovascular and metabolic health, especially for those who enjoy walking or use it as part of a structured exercise routine. 1
“The more steps, the better,” Shyla emphasizes.
“If you’re doing 10k and love it, keep doing it. But if 7,000 is more realistic for you, love that for you.” She adds.
Her message is simple: movement matters more than milestones. Instead of fixating on hitting 10,000 every day, individuals should focus on consistency, enjoyment, and sustainability. Even small bursts of movement, like walking during calls or taking stairs, can improve mental health, sleep, and energy levels.
Improves heart health
Boosts brain function
Supports weight management
Enhances mood and reduces stress
Strengthens muscles and bones
Improves sleep quality
Boosts immune function
Enhances metabolic health
Increases longevity
Improves mental clarity and creativity
Is walking 10,000 steps a day necessary for good health?
Not always. Research shows that benefits begin at around 4,000 steps daily, with major improvements seen near 7,000–9,000 steps.
Who came up with the 10,000-step goal?
The concept originated in Japan during the 1960s as a marketing idea for a pedometer created for the Tokyo Olympics.
Can fewer steps still improve health?
Yes. Even moderate increases in daily activity can reduce the risk of heart disease, dementia, and early death.
Reference:
Banach, Maciej, Joanna Lewek, Stanisław Surma, Peter E. Penson, Amirhossein Sahebkar, Seth S. Martin, Gani Bajraktari, Michael Y. Henein, Željko Reiner, Agata Bielecka-Dąbrowa, and Ibadete Bytyçi. 2023. “The Association between Daily Step Count and All-Cause and Cardiovascular Mortality: A Meta-Analysis.” European Journal of Preventive Cardiology 30 (18): 1975–1985. https://pubmed.ncbi.nlm.nih.gov/37555441/
(Rh/ARC/MSM)