Have you ever wondered where the goal to take 10,000 steps a day came from? In the age of smartphones, fitness trackers, and smartphone applications, this is a common default goal setting in most trackers. But is there a benefit in taking 10,000 steps daily, or is this just another fitness trend?

As a clinician, I advise my patients of the benefits of daily exercise but often encourage 30 minutes of exercise most days versus telling patients to aim for a certain number of steps each day. It made me stop and think, is 10,000 steps the magic number for most patients? Should I reconsider my advice to patients as an internal medicine clinician and tell them to take so many steps a day rather than aim for time or just some type of exercise daily?

You'll be surprised to know that research shows that there is no magic number to maintain ideal health. An "ideal number" can depend on factors such as age, weight, and physical mobility, and doing what feels good for the body is more beneficial.

Why 10,000 Steps?

The origin of this golden rule to aim for 10,000 steps may surprise you as it has no scientific basis and was more about marketing than health and science. Researchers trace the number back to 1965 when a Japanese company made a pedometer called Manpo-kei, which translates to “10,000 steps meter” in English. Their marketing was very successful, and now this recommendation is ingrained in Western culture. Despite its unscientific origin, many sources continue to recommend walking 10,000 steps a day to achieve the following health benefits:

• Lower risk for cardiovascular disease by improving cardiovascular endurance and keeping blood pressure under control.
• Maintain weight by reducing body fat and improving muscle tone.
• Regulate blood sugar levels because being physically active makes your muscles use more glucose, helping drive down levels of inflammation brought on by inactivity, stress, and poor diet.
• Improve brain function by improving blood flow to the brain, reducing inflammation, and lowering stress hormones.
• Improve balance and flexibility by ensuring you use your leg muscles, which helps improve posture, reduces the risk of injury, and decreases general aches and pains.
• Boost mood by releasing endorphins that make us more energetic and less prone to feelings of sadness.

Is 10,000 the Magic Number?

We all know that walking is a great way to maintain overall health. Studies show that doing it for just 30 minutes every day can increase cardiovascular fitness. It helps strengthen the lungs, reduce excess body fat, and boost muscle power and endurance. And unlike other forms of exercise, it is free, relatively low impact, and requires no special equipment or training.

The average American takes about 3,000 to 4,000 steps a day, or 1.5 to 2 miles, which is not even half of the recommended goal. Do you really need more than double that amount to achieve those health benefits? The simple answer is no.

A recent study by JAMA Internal Medicine found that the health benefits of daily steps seem to level out around 7,500 steps per day. In the study, researchers compared mortality rates amongst women in three groups: those who took fewer than 7,000 steps per day, those who took between 7,000 and 9,999 steps per day, and those who took 10,000 or more steps per day. They found that those taking more than 7,000 steps per day had better health outcomes than those taking less. However, there were no significant differences between groups who took 7,000 or 10,000+ steps. The same study noted that for every 2,000 steps you take daily, you could lower your risk of premature death by 8% to 11%.

The bottom line is that while there’s nothing wrong with taking 10,000 steps per day, it’s not necessary for your health. Your “ideal” number of steps per day also depends on other factors such as age and weight, as research suggests that older adults benefit from as little as 4,500 daily steps. Try not to get caught up in specific numbers, but instead focus on doing what feels good.

Increasing Your Daily Movement

Even if you’re not hitting 10,000 steps, making it a goal to walk and move your body daily will improve your overall health. It may seem daunting at first to try and increase your daily steps, but there are many simple ways to incorporate more walking into your day:

• Go for a hike/go to a park to make your walk more interesting
• Start walking to your destination or park your car further away from the door
• Utilize your lunch break for a midday walk to break up the workday
• Skip the elevator and take the stairs as much as possible
• Buy a fitness tracker to set and track your daily goal
• Take your dog on longer walks
• Involve your friends and family to encourage each other to reach your goals

And if walking isn’t your thing, there are other low-impact exercises you can use to improve your health, such as the elliptical machine, biking, or swimming. The most important thing is to listen to your body and give it the care and attention it deserves.