"Walking coach debunks the 10,000-step goal, shares her preferred step count recommendation, and offers advice on meeting daily step targets"
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In the world of fitness, the 10,000 steps standard has been a globally recognised goal for decades. But a closer look at the scientific evidence reveals that this number might not be as sacrosanct as it seems.
The origin of the 10,000 steps standard dates back to a 1960s Japanese marketing campaign for a pedometer called the "Manpo-Kei," which means "10,000 steps meter." Despite lacking original scientific backing, this catchy number gained widespread adoption over the years[1][2][3][4].
However, recent research has challenged this benchmark. A large-scale analysis published in The Lancet Public Health in 2025 found that walking about 7,000 steps per day yields nearly the same health benefits—such as reduced risk of cancer, dementia, heart disease, and mortality—as walking 10,000 steps[1][2][3][4]. The health gains tend to plateau beyond 7,000 steps, making this a more achievable and equally effective target for improving cardiovascular health, longevity, and overall well-being.
While 10,000 steps remains well-known, 7,000 steps is now emerging as the more evidence-supported recommended daily step count for substantial health benefits in 2024 and beyond.
But what about higher step counts? Walking 5,000 to 8,000 steps a day can provide numerous benefits, according to trainer and walking coach Chloe Thomas. These include reduced stress and anxiety, boosted mood, improved sleep quality, increased mindfulness, and even improved creativity[1][2][3][4].
To make walking a part of your daily routine, committing to a challenge can boost motivation. Such challenges can be found on platforms like Strava, at work, or online. Walking with a partner or friend can also be a great motivator, potentially prolonging the walking duration.
Breaking up the walking routine into smaller segments throughout the day can be an effective strategy. A 10-minute walking workout, whether indoors or outdoors, can be helpful in increasing the step count.
Even starting from zero steps can be beneficial with a program that gradually increases the step count. Achieving 3,000 steps a day reduces your risk of death from disease and illness, according to a review published in 2024. Hitting just 5,000 steps can reduce your risk of depression, according to another 2024 review.
Sixty years after the pedometer's introduction, data now reveals that the health benefits of walking begin at a significantly lower step count, challenging the long-held 10,000 steps standard. So, whether you're a seasoned walker or just starting out, remember that every step counts towards a healthier, happier you.
[1] The Lancet Public Health [2] American Heart Association [3] Harvard Health [4] Mayo Clinic
Science shows that a daily step count of 7,000 steps can yield nearly the same health benefits as the traditional 10,000 steps, including reduced risk of cancer, dementia, heart disease, and mortality [1][2][3][4]. In the realm of health-and-wellness and fitness-and-exercise, a more achievable and evidence-supported recommended target is emerging.
Achieving 3,000 steps a day reduces your risk of death from disease and illness, while hitting just 5,000 steps can help reduce your risk of depression [1][2][3][4]. Thus, every step contributes to a healthier and happier life, regardless of whether you're a seasoned walker or just starting out.
[1] The Lancet Public Health [2] American Heart Association [3] Harvard Health [4] Mayo Clinic
