Health HealthWhat if 10,000 steps a day was never the magic number? Breaking science shows you need far fewer steps to be healthy. By Nick Lichtenberg
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'/%3E%3C/svg%3E")"” 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Nick Lichtenberg , editor of Fortune Intelligence
Nick Lichtenberg, editor of Fortune Intelligence
Nick Lichtenberg is the editor of Fortune Intelligence and previously served as executive editor of Fortune's global news team.
SEE FULL BIO
It's important to move, we know that.Getty Images
Do you check your step count? Do you look at your phone, watch, or other fitness tracker several times a day to see if you’ve reached the 10,000 step mark? Do you feel guilty if your step count doesn’t exceed, say, 7,000?
What if the 10,000-step-a-day goal was just a 1960s publicity stunt, and the latest science shows that 7,000 steps is a real goal with health benefits? That’s exactly the scenario that’s unfolding now.
The latest major analysis, published in The Lancet Public Health and involving more than 160,000 adults in 57 studies around the world, casts doubt on the mythical 10,000-step mark. Not only did the researchers conclude that walking 7,000 steps a day was indeed associated with a dramatic increase in life expectancy and protection against a wide range of diseases, but that an extra 3,000 steps didn’t make much difference.
Why 10,000 Steps Became a “Goal”
For years, “10,000 steps” was considered the gold standard for daily physical activity. But the benchmark wasn’t born in medicine, it was born in marketing. In the lead-up to the 1964 Tokyo Olympics, a Japanese pedometer called the manpo-kei, which translates as “10,000-step counter,” kicked off a global fitness trend. The sexy round number stuck, becoming the default goal for millions of people using wearable technology.
The 10,000 step goal just seems to get stuck in our heads. Popular YouTubers and fitness influencers launch “10,000 step challenges,” challenging followers to meet or exceed the daily goal, often offering “Walk with me” workouts. The challenge has been given official status by digital apps, with “10,000” now the default number on devices like Fitbit. Corporate wellness programs, social media challenges, and public health campaigns also regularly use the 10,000 step mark as a motivational goal and a mark of achievement.
Sensational findings
A new study has challenged the idea of 10,000 steps as a scientific minimum. Compared to the least active group (2,000 steps), those who walked 7,000 steps a day had:
- The risk of premature death is reduced by 47%
- 25% lower risk of cardiovascular disease
- The risk of developing dementia is reduced by 38%
- 6% lower risk of cancer
- 22% lower incidence of depressive symptoms
- 28% fewer falls
- 14% lower risk of developing type 2 diabetes
Moreover, these significant benefits plateaued at 7,000 steps; walking up to 10,000 steps per day resulted in only a small additional reduction in risk for most diseases. For some diseases, such as cardiovascular disease, the benefits increased slightly after 7,000 steps, but for many others, the curve leveled off.
“While 10,000 steps per day may still be an achievable goal for those who are more active,” the abstract says, “7,000 steps per day is associated with clinically meaningful improvements in health status and may be a more realistic and achievable goal for some.” The authors add that the results should be interpreted with limitations in mind, such as the small number of studies available for most outcomes, the lack of age-adjusted analyses, and potential for bias at the individual study level.
“More is better” – but only up to a point
Walking more remains beneficial, especially for those who are largely sedentary. The study found the biggest jump in health benefits when moving from very few steps (about 2,000) to 7,000 per day. For the general adult population, 7,000 steps—about three miles—provides the bulk of the benefit. For adults over 60, the effect kicks in a little earlier, at about 6,000 to 8,000 steps, while for younger people, the curve may level off closer to 8,000 to 10,000.
The researchers also found that walking pace was much less important: simply getting into a walking rhythm, regardless of speed, had a protective effect.
Rethinking the Fitness Message
The study could prompt a rethink of the public health system, which has long promoted ambitious but somewhat arbitrary goals. Now, fitness experts and wearable makers have new evidence that a daily goal of 7,000 steps is realistic and has a powerful protective effect. On the other hand, 10,000 steps is tempting.
For this article, Fortune used generative AI to prepare a draft. An editor reviewed the information for accuracy before publishing.
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