If you’re on the Psirenity Health App or if you’ve ever owned a fitness tracker, you’ve likely heard the magic number: 10,000 steps a day. This catchy goal has become a benchmark for physical activity and is casually touted as a reliable benchmark for wellness. But where did it come from, and do we really need to hit that target to enjoy the benefits of wellness and longevity? Let’s explore the origins of this number, its practicality, and why staying active is essential—regardless of the exact number of steps you're taking.
The concept of 10,000 steps can be traced back to a marketing campaign in Japan during the 1960s. A company launched a pedometer called “manpo-kei,” which translates to “10,000 steps meter.” The catchy name caught on, and soon, the 10,000-step goal became popularized as the standard for daily activity. While it’s a nice round number, research has come up with varying values.
A landmark study published in the JAMA Internal Medicine Journal revealed that walking just 4,400 steps a day significantly reduced the risk of death among older women. In fact, the benefits of walking plateaued around 7,500 steps, indicating that while more steps can be good, they aren’t strictly necessary for everyone.
More recent research published in New Scientist in March 2024 followed more than 72,000 participants, tracking steps over the span of 7 years. After adjusting for other factors that could influence the risk of illness or death over that period (diet quality, smoking, other exercise) researchers calculate that the optimum number of steps per day appears to be between 9,000 and 10,000. This was linked to a 39 percent lower risk of dying and a 21 percent lower risk of heart-related incident in the follow up period. However, what this research did not include was the speed of those steps, with other researchers identifying that 6,000 steps, taken at a higher cadence, may be just as protective as 10,000 slower steps.
So, what are the benefits of walking and staying active, regardless of the exact number of steps? For starters, regular physical activity is a cornerstone of good health. Engaging in moderate exercise, such as walking, can help reduce the risk of chronic diseases like heart disease, diabetes, and certain cancers. Embarking on a brisk walk after eating has been shown to promote digestion and reduce visceral fat deposits.
Walking has been linked to improved muscle retention, higher bone density and elevated mental health outcomes, including reduced symptoms of anxiety and depression. The social aspect of walking shouldn’t be overlooked either. Walking with friends or family can enhance the experience, making it a fun and bonding activity. Group walks, walking clubs, or even a stroll with your dog can provide a sense of community, which is vital for mental well-being.
Beyond immediate health benefits, staying active contributes to longevity. Multiple studies and clinical trials have found that individuals who engage in regular physical activity live longer, healthier lives. The researchers found that even a small increase in daily steps could have a significant impact on life expectancy. This means that even if you’re not hitting that magical 10,000, every step counts toward a healthier future.
