Do You Really Need 10,000 Steps?

With pedometers, apps, and phones that track our every footfall, it’s understandable if we’re all a little obsessed with step count these days. If you’re among the many who keep tabs on daily walking, you’re probably familiar with the popular benchmark of 10,000 steps. This coveted target seems to be shrouded in a halo of healthfulness. (We imagine people who reach it in some kind of TV commercial for wellness, sipping green juice as they stretch their perfectly toned quads.)

But in a life full of other commitments besides walking all day, reaching 10,000 steps can be awfully hard. And, as you’ve probably experienced at some point in your life, nothing magical happens when you cross the 10,000-step mark. So where did this number come from, anyway—and does it even matter for health? We’re diving into the facts on this often-touted goal. 

Why 10,000 Steps?

It might seem like the 10K number was set by scientists calculating minute benefits down to the step. But that’s actually not the case. In reality, the number is pretty arbitrary. It comes from a wellness campaign introduced in the 1960s in Japan. There, walking clubs used a pedometer called a manpo-kei, which translates to “10,000 steps meter.” Due to the popularity of the program, the number caught on—even though, according to the Mayo Clinic, scientists at the time didn’t have any exact data to back it up. 

Do You Really Need 10k Steps for Health Benefits? 

Since the 10,000 step number originally came from a pedometer company, not science, it begs the question: Is there anything to it? 

“The 10,000-step goal is a nice, round number, but it’s not some magic formula for better health,” says Steve Stonehouse, NASM-CPT and VP of Programming and Education at Body Fit Training (BFT). Other experts agree. Orthopedic physical therapist and certified exercise physiologist Dr. Milica McDowell, MS, DPT, VP of Operations at Gait Happens, told us that 10,000 steps is “absolutely not the gold standard” for health. 

That said, it doesn’t mean you shouldn’t strive for steps in the thousands daily. In general, the higher your step count, the better for your health (up to a point). “The more you move, the better your heart, lungs, and muscles function,” says Stonehouse. “The real key here isn’t about hitting exactly 10,000 steps, but just making it a habit to move more than you do now.”

Case in point: a 2023 study found that sedentary older adults with hypertension and high risk of cardiovascular disease could decrease their blood pressure by increasing their step count by 2,500—regardless of their initial walking baseline.

In other words, start where you can. You might be surprised to learn that health benefits may begin at around 2,500 steps per day. A 2022 meta-analysis, for example, found that people could lower their risk of death from cardiovascular disease at about 2,300 daily steps (and lower their risk of death from any cause at around 3,800 steps). Another meta-analysis of 15 studies revealed that adults ages 60 and older experienced the lowest mortality rates with steps in the 6,000-8,000 range. For adults younger than 60, this was true at 8,000-10,000 steps per day.  

Mental health benefits, meanwhile, seem to start at around 5,000 steps, according to a 2024 systematic review and meta-analysis. In this research, people who reached this daily target had reduced symptoms of clinical depression.

Setting Your Own Step Goal

As with most fitness goals, a 10,000-step target isn’t one-size-fits-all. “A good daily walking goal depends on an individual’s current activity level, fitness goals, and lifestyle,” says Stonehouse.

So how do you know what’s a good number for you, especially if you’re just dipping a proverbial toe into step tracking? 

Stonehouse advises starting by noting how many steps you naturally take in a day. Most phones have a health app or built-in pedometer that can give you a good estimate. “From there, you can gradually increase your step count—aiming for an extra 1,000-2,000 steps per day until you reach a sustainable target,” he says. “If you’re currently getting 4,000 steps a day, bumping it up to 6,000 or 7,000 is already a big win. The number itself isn’t as important as the consistency of staying active.” On the other hand, if 10,000 steps feels doable, great! If not, no sweat—just find a goal that pushes you a little further. 

Tips for Increasing Steps

As you work toward your goal, certain, uh, steps can take you there more easily. McDowell advises building accountability into your walks by inviting a friend or neighbor for regular strolls. (You’ll reap the benefits of both socializing and activity.) Other accountability hacks include posting about your walks on social media or penciling them into your virtual or physical calendar.

If you work a sedentary job, you may not have to spend it chained to your desk, either. Build in walking breaks whenever you can. “Instead of sitting through long stretches at work, set a timer to walk for a few minutes every hour,” Stonehouse says. “Or, if possible, take phone calls or meetings on the move.” We’ll bet your co-workers will be just as happy as you are to get some extra movement in the workday. The Shape team is a huge fan of walking pads.

Walks also become more enjoyable when you use them to catch up on a favorite podcast, jam to best-loved tunes, or even listen to a mindfulness meditation. “These can help you look forward to your walk, stick with it, and get more mental health benefits on top of the physical health benefits,” McDowell says.

Equipping Yourself With the Right Gear

We all know you don’t need any special equipment to move your feet. Still, the right gear could make a meaningful difference in helping you reach your step goals.

The logical starting place: your shoes. You’ll want a comfortable pair that sees you through mile after mile. “A wide toe box (not a wide shoe), minimal cushion, and flexible sole are my non-negotiables,” says McDowell. “Excessively cushioned shoes are not the best for walking programs, as they reduce your ground-feel and affect your balance.” We're huge fans of the Brooks Glycerin 21s (and 22s): they keep us perfectly (but not too) cushioned, comfortable, and injury-free, no matter how many steps we log.

Brooks Women's Glycerin 21

$160 at Amazon $110 at Brooksrunning.com

If you can’t always walk outside, consider investing in a treadmill—whether the traditional or walking pad variety. Stonehouse says under-desk treadmills and walking pads are a great way to add more steps from the comfort of home (or your office). “When using an under-desk treadmill, start with short sessions and gradually increase your time on the treadmill to avoid overuse injuries,” he advises.  Multiple members of the Shape team swear by the WalkingPad C2 Foldable walking pad, which has a super low profile and stores easily out of sight but also provides a comfortable surface for getting in your daily steps.

WalkingPad C2 Foldable Walking Treadmill

$499 at Amazon View on Walkingpad.com $500 at Best Buy

Then, too, to track your steps, you’ll need some kind of device (unless you feel like counting every footfall). “A smart watch, Apple Watch, or similar device has been proven to help us do a better job staying accountable and accurately measuring how much we are walking daily,” says McDowell. This doesn’t have to be anything fancy or expensive. Plenty of pedometers are available at budget-friendly prices. If they help you hit 10,000 steps, rock on! But even if they don’t, they’ll likely get you walking more. Ultimately, that’s the goal. We believe investing in something like the Apple Watch 10 series is a no-brainer, as it has multiple functions outside of step counting, but can help to keep your health on track.

Apple Watch Series 10 GPS 42mm

$399 $299 at Amazon $399 at Walmart $400 at Target