Study Reveals You Don’t Need 10,000 Steps for Health Benefits
The long-held belief that individuals must walk 10,000 steps daily for optimal health is being challenged by recent research. Studies indicate that significant health benefits can be achieved with fewer steps, making it essential to reconsider this popular fitness target.
In 1965, Yamasa Tokei Keiki, a Japanese clock and instrument company, introduced the first consumer pedometer, known as the Manpo-kei, or “ten-thousand step-meter.” This device emerged after the 1964 Tokyo Olympics, reflecting concerns that the general population was not as active as professional athletes. Over the years, the notion of 10,000 steps became widely accepted as the benchmark for daily physical activity, largely due to its catchy nature and visual appeal of the kanji representing the number.
According to I-Min Lee, an epidemiologist at Harvard Medical School, this target was not based on scientific studies but rather a marketing strategy. “There were no actual studies that had looked at ‘10,000 steps’,” she remarked. Instead, the number was chosen because it was easy to remember and visually represented movement.
Recent research has begun to question the validity of this target. In 2019, Lee and her colleagues published a pivotal study examining the relationship between step count and mortality among older women. Their findings revealed that an average of approximately 4,400 steps per day significantly reduced mortality rates compared to those who walked around 2,700 steps. The benefits increased with more steps but plateaued around 7,500 steps, a figure Lee described as the “sweet spot.”
A new study published in 2023 in The Lancet reinforces these findings and broadens the implications across different demographics. Researchers led by Philip Clare, a biostatistician at the University of Sydney, conducted a meta-analysis of data from hundreds of thousands of individuals. Their research indicates that substantial health benefits appear well before reaching the 10,000-step mark.
Clare noted that the relationship between daily steps and health outcomes is not linear. “You start to see pretty profound benefits much sooner than 10,000 steps,” he stated. The study revealed that moving from 2,000 steps to around 4,000 steps correlates with a 30 percent decrease in all-cause mortality. Increasing the count to approximately 7,000 steps can lead to a nearly 50 percent reduction in risk.
The analysis also explored various health conditions, including dementia, cancer mortality, and heart disease. It found that individuals who engage in more daily steps tend to have significantly lower risks for these issues compared to their less active peers. Despite these promising outcomes, the benefits experienced from increasing step counts begin to diminish as one approaches higher activity levels.
While some factors, such as type 2 diabetes risk and depressive symptoms, showed a more linear reduction with increased steps, the data on these associations was limited. Consequently, experts caution against fixating on a single number, especially for those with sedentary lifestyles. Striving to maximize daily step counts could lead to unnecessary stress and anxiety.
Public health messaging plays a crucial role in motivating individuals to adopt healthier lifestyles. Both Lee and Clare emphasized the importance of setting attainable goals. Lee remarked that if targets are perceived as unachievable, individuals may become discouraged. Instead, promoting the idea that even modest increases in daily activity can yield significant health benefits may encourage more people to incorporate movement into their routines.
Clare suggests that individuals should integrate physical activity into their daily lives rather than viewing it as a separate task. Simple changes, such as walking during errands, parking further away, or taking the stairs, can contribute to daily step counts.
Ultimately, the message is clear: while the 10,000-step goal is a popular guideline, it is not a necessary target for improving health. Even a modest increase in daily steps can lead to substantial health improvements, making it vital for individuals to find a balance that works for their lifestyles. As Clare concludes, “Even if all you can do is 1,000 steps more than what you’re already doing, you’ll still see benefits.”
