Is the 10,000 steps goal a myth? Here’s what the science actually says
You’ve probably heard the “10,000 steps a day” mantra before - whether from your smartwatch, fitness tracker, or social media. It’s become a widely accepted benchmark for daily movement. But have you ever wondered where that number actually came from?
The surprising origin of the 10,000-step goal
Believe it or not, the idea of walking 10,000 steps a day didn’t come from scientific research - it came from marketing.
In the 1960s, a Japanese company released the first commercial pedometer called the manpo-kei, which translates to “10,000-step meter.” The number wasn’t based on any health study or clinical trial. It simply sounded good and was easy to remember. And just like that, a global fitness goal was born.
What the research says today
Recent studies have provided more nuanced insights into daily step counts and health benefits:
Mortality Risk Reduction: A 2023 study published in JAMA Network Open found that individuals who walked at least 8,000 steps one or two days per week had a 14.9% lower risk of mortality over a 10-year period compared to those who walked fewer steps.
Plateau Effect: Another study indicated that while increased steps are associated with health benefits, these benefits plateau around 8,000 steps per day. Beyond this point, additional steps do not significantly decrease mortality risk.
Support from Long-Term Studies: A 2021 meta-analysis from Harvard and Brigham and Women’s Hospital concluded that as few as 4,400 daily steps significantly lowered mortality risk among older women, with benefits leveling off around 7,500 steps.
These findings suggest that while walking is beneficial, the optimal number of steps for health benefits may be lower than the commonly promoted 10,000 steps.
What this means for your health goals
If you’ve ever looked at your fitness app and felt guilty for hitting “only” 9,842 steps - please stop.
Your body doesn’t work in round numbers. And health isn’t defined by arbitrary targets.
Real health is about consistent, sustainable movement. It’s also about listening to your body - not pushing it to meet a number that was invented to sell pedometers.
Why listening to your body matters
This idea goes beyond step counts. So many health trends - whether it's macros, fasting windows, or cardio minutes - are based on averages or marketing, not your individual needs.
That’s why we offer the Body Intolerance Test: to help you understand how your body responds to certain foods, environmental factors, and more.
With our test, you can:
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Discover potential sensitivities to 1,350+ items
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Reduce unwanted symptoms like bloating, fatigue, and skin issues
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Make informed choices based on your unique body—not a generic rule
After all, what works for one person may not work for you - and your health journey deserves to be personalised.
Takeaway: Movement matters. Perfection doesn’t.
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Origin of 10,000 Steps: The 10,000-step goal was a marketing strategy, not a scientifically determined benchmark.
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Optimal Step Count: Significant health benefits are associated with walking approximately 6,000 to 8,000 steps daily.
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Individualised Health: Understanding your body's responses through tools like the Body Sensitivity Test can lead to more personalised and effective health strategies.
