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For years, fitness trackers, smartphone apps, and public health campaigns have promoted one number as the gold standard for daily physical activity: 10,000 steps. This tidy, round figure has become synonymous with good health, weight management, and longevity.

At the same time, the pressure to hit 10,000 steps can be daunting, especially while dealing with fatigue, joint pain, or stubborn weight gain. But recent research tells a different story—one that calls for a shift in how we think about movement, wellness, and what it means to be “active.”

Recently, many experts have said that the magic number isn’t 10,000 at all. A growing body of scientific evidence now reports that just 5,000 to 7,000 steps per day can significantly improve your health—without pushing your body past its limits or spending hours a day on the move. That more achievable level, researchers say, can deliver significant health benefits, including reduced mortality risk, better cardiovascular health, and improved mood—without pushing people to hit an arbitrary or unrealistic number.

So where did the 10,000-step goal come from? Why is it being re-evaluated? And what does this shift mean for your health? Let’s explore the surprising history of the 10,000-step benchmark and the science that’s reshaping how we move.

Contrary to what many believe, the 10,000-step target didn’t originate in medical research or government guidelines. It began in 1960s Japan, when a pedometer company released a device called the “manpo-kei,” which translates to “10,000-step meter.” The product was marketed with the slogan:

“Let’s walk 10,000 steps a day.”

Why 10,000? According to historical reports, the number wasn’t based on scientific evidence. Instead, it was chosen for its visual appeal and simplicity, and because the Japanese character for 10,000 resembles a walking person in motion—a clever bit of visual branding.

From there, the idea spread. Over time, the number became entrenched in the public consciousness, especially as wearable fitness technology took off in the 2000s. Fitbit, Apple Watch, and other step counters adopted the 10,000-step target as a default, reinforcing it as a universal goal—even though it wasn’t backed by rigorous science.

A landmark systematic review and meta-analysis published in The Lancet Public Health in 2025 evaluates the relationship between daily step count and a wide spectrum of health outcomes in adults. The analysis synthesizes evidence from 53 studies, representing over 33 data sources, to determine the dose-response association between daily steps and risks of all-cause mortality, chronic diseases, cognitive decline, and adverse mental health outcomes.

The review clarified further what experts had suspected: 10,000 steps is not necessary to achieve most of the wellness benefits of walking. Specifically, the study had some interesting findings.

Clear health benefits at lower step counts

Significant health benefits, including reduced risks for mortality, cardiovascular disease, type 2 diabetes, cancer, dementia, depression, physical function decline, and falls, are observed with step counts well below the frequently suggested 10,000 daily threshold—often beginning around 5,000 to 7,000 steps per day.

Dose-response relationship

There is an inverse association between daily steps and adverse health outcomes:

• For all-cause mortality, cardiovascular disease, cognitive decline/dementia, and falls, the risk reduction is evident with more steps up to a threshold of around 5,000 to 7,000 steps per day, after which the marginal benefit plateaus.

• For cardiovascular mortality, type 2 diabetes, depressive symptoms, and cancer mortality, the reduction follows a linear association throughout the measured range.

Magnitude of risk reduction

• Compared to 1,000 steps/day, 7,000 steps/day is associated with a 23–50% lower risk across key health outcomes.

• Individuals reaching 7,000 steps per day have a 47% reduced risk of all-cause mortality compared to those walking only 2,000 steps per day.

• Higher step counts (above 7,000) can add further benefit, but gains diminish beyond this level.

Other studies

Another pivotal study, published in JAMA Internal Medicine in 2021, followed over 2,000 middle-aged adults for an average of 11 years. It found that participants who walked at least 7,000 steps per day had a 50% to 70% lower risk of premature death compared to those who walked fewer than 7,000 steps per day. Interestingly, mortality rates did not continue to decline significantly past about 7,500 to 8,000 steps per day, suggesting diminishing returns beyond that point.

Other studies show that even smaller step counts can make a big difference, particularly in older adults. A 2019 study published in JAMA tracked nearly 17,000 older women and found that walking just 4,400 steps per day was associated with a substantially lower mortality rate compared to 2,700 steps. And while the benefits increased as step count rose, they plateaued around 7,500 steps, echoing the results of other research.

Implications for public health guidance

The findings suggest that a daily goal of around 7,000 steps is an achievable physical activity target for substantial health benefit, especially for those who find the 10,000-step standard daunting. Each additional step yields health gains, even for those unable to reach higher targets.

So why are health professionals moving away from the 10,000-step recommendation?

10,000 steps is unrealistic for many

For many people—especially older adults, those with chronic illnesses, or sedentary individuals trying to increase activity—10,000 steps can feel intimidating or discouraging. That’s roughly 5 miles of walking per day, or 90–120 minutes of movement, which may not be feasible given modern lifestyles.

Setting an unattainable goal can backfire, leading people to give up altogether if they can’t hit the mark. A more realistic target, like 6,000 steps, can help people build consistency without burnout or frustration.

Evidence shows diminishing returns above 7,000 steps

As discussed, recent research has shown that while some benefits accrue with more steps, they level off around 7,000–8,000 steps. There’s little additional longevity benefit from pushing to 10,000 or beyond, unless you enjoy it or are training for specific goals.

This suggests that “more” isn’t always “better” and that walking moderately more than average is sufficient for health benefits.

It’s time to move away from one-size-fits-all targets

Health experts now recognize that physical activity recommendations should be personalized, not standardized. Factors like age, fitness level, health status, and lifestyle play a huge role in the amount of movement a person needs or can handle.

Instead of fixating on one number, experts recommend a more flexible, incremental approach that encourages people to move more than they do now, whatever that baseline is.

Public health organizations are starting to acknowledge the evolving science.

• The World Health Organization (WHO) and Centers for Disease Control and Prevention (CDC) still base their activity guidelines on time, not step counts: at least 150 minutes of moderate-intensity activity per week, which translates roughly to about 6,000 to 8,000 steps per day for most adults.
• The American College of Sports Medicine (ACSM) and other experts now often cite 7,000–8,000 steps per day as a solid, research-backed range for improving longevity and reducing chronic disease risk.

Some clinicians also recommend starting with slight increases, like adding 500 to 1,000 steps per day, especially for sedentary individuals.

The number of steps required for weight management or improved fitness may be higher than what’s needed just for longevity. People aiming for weight loss, for example, often benefit from walking 8,000 to 10,000 steps a day or more, especially when combined with diet changes.

But it’s important to remember: steps aren’t the only measure of fitness or fat loss. Resistance training, sleep, stress, diet quality, blood sugar levels, and metabolic health also play crucial roles.

So while 10,000 steps might be helpful for some goals, it’s not a universal must. In fact, walking fewer steps consistently is better than striving for more and giving up.

Perhaps the biggest benefit of moving away from the 10,000-step myth is the psychological freedom you’ll feel!

When you believe that anything less than 10,000 steps is a failure, it’s easy to fall into an all-or-nothing mindset. But if the goal is reframed—say, to 6,000 steps—you’re far more likely to stick with the habit and build momentum.

Even a 10-minute walk or taking the stairs instead of the elevator becomes meaningful, not negligible. This shift helps promote consistency over intensity, which is the real key to long-term health.

Here are a few practical ways to meet the new step recommendations without overhauling your life.

Break it up throughout the day

You don’t need one long walk. Aim for multiple short walks:

• 10 minutes after each meal
• 5-minute stretch breaks during work
• Parking farther away or walking during phone calls

Track (but don’t obsess)

Use a smartwatch or phone to get a general sense of your baseline. Then set goals to increase by 500–1,000 steps at a time. Remember, consistency is more important than perfection!

Make it enjoyable

Walk with a friend, listen to a podcast, or explore new routes. Movement should feel good—not like punishment.

Set personalized goals

If you currently average 3,000 steps, aim for 4,000. If you’re already at 6,000, try 7,000. Progress over time matters more than hitting a preset number.

At a moderate walking pace of 2.5 to 3 miles per hour, walking 5,000 to 7,000 steps takes approximately 45 to 70 minutes per day. Even compared to 10,000 steps, that might seem like a big chunk of time, especially if you’re trying to squeeze in movement between work, errands, and everything else.

Enter Japanese Walking – also known as Interval Walking Training (ITW)—a time-efficient, evidence-backed alternative that’s been shown to improve cardiovascular health, muscle strength, and even insulin sensitivity faster than steady-paced walking.

Developed by researchers in Japan, this approach involves walking in intervals:

• 3 minutes of fast walking (around 4–5 mph, where conversation becomes difficult)
• Followed by 3 minutes of slower walking,
• Repeated for about 30 minutes total.

Researchers estimate that one 30-minute Japanese interval walking session per day matches or exceeds the health benefits of hitting 7,000 steps daily (at a comfortable moderate pace). So, in just half the time of a one-hour walk, you’re getting a more potent cardiovascular and metabolic workout. Plus, studies show that this kind of walking stimulates mitochondrial function and muscle adaptation—key components for aging well and staying energized.

So, if you’re pressed for time or want to get more health benefits in fewer minutes, you don’t need to chase 7,000 steps. You can go for quality over quantity—and consider giving Japanese interval walking a try.

The idea that we need 10,000 steps a day is deeply ingrained—but it’s also outdated. That number wasn’t born from science, and research now shows that 5,000 to 7,000 steps per day is enough to deliver substantial health benefits, especially for reducing the risk of early death and chronic disease.

Rather than striving for a fixed, arbitrary target, it’s more effective—and more motivating—to focus on moving more than you do now, in ways that fit your body, lifestyle, and goals.

Whether it’s 5,000, 7,000, or 12,000 steps, the most important thing is to keep going. As experts now agree: every step counts—literally!

And, as you consider adding daily step goals to your wellness routine, it’s important to remember that movement is just one pillar of hormonal health. Comprehensive support—especially when navigating complex conditions like hypothyroidism, perimenopause, menopause, andropause, and hormonal weight gain—can make all the difference.

At Paloma Health, we specialize in personalized, evidence-based care for individuals with thyroid disorders and hormonal imbalances. For those with hypothyroidism, we offer convenient at-home thyroid testing, virtual consultations with thyroid-savvy clinicians, and ongoing support to optimize your medication and lifestyle strategies. This means that your daily walking routine can be part of a larger plan to reduce fatigue, manage weight, and stabilize mood—challenges that often accompany thyroid dysfunction.

For women in perimenopause and menopause, our holistic approach addresses the complex relationship between thyroid function and shifting sex hormones. Our team helps craft personalized treatment plans that consider both thyroid and reproductive hormone changes—supporting symptom relief, metabolic balance, and long-term health. Men experiencing andropause—the gradual decline in testosterone—can also benefit from Paloma Health’s expertise in identifying and managing overlapping thyroid and testosterone deficiencies that often contribute to weight gain, low energy, and mood shifts.

Hormonal weight gain can be resistant to diet and exercise alone. That’s why Paloma Health’s integrative care model combines medical treatment—including GLP-1 medications when appropriate—with nutritional guidance and behavioral coaching to help address the root causes of weight challenges and break through frustrating plateaus.

By partnering with Paloma Health, you’ll have a dedicated team that understands the complete picture of hormonal health at every stage of life. Our support helps you get the most out of lifestyle habits—like walking 5,000 to 7,000 steps a day—while ensuring your medical needs are expertly managed.

Achieving hormonal balance and long-term vitality works best when clinical care, movement, and education are aligned. With Paloma Health as your partner, you can confidently follow a wellness strategy that’s personalized, sustainable, and designed to help you feel your best—today and in the years ahead.

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• The 10,000-step goal is not scientifically founded—it originated as a 1960s Japanese marketing slogan.
• New research shows that 5,000 to 7,000 steps per day can significantly reduce the risks of death, chronic disease, and cognitive decline.
• A major 2025 meta-analysis found that health benefits plateau around 7,000 steps, with little added advantage beyond that.
• Public health experts now recommend a more flexible, personalized approach to daily movement goals.
• Walking fewer steps consistently is more beneficial than aiming high and giving up due to burnout or fatigue.
• Paloma Health offers personalized care to help individuals with thyroid and hormonal imbalances incorporate realistic movement goals into their overall wellness plan.