Forget 10,000 steps! Scientists just revealed the real number you should be walking daily

How many steps per day is good: For years, 10,000 steps a day has been the gold standard of fitness, a number built into smartwatches, fitness apps, and even our collective mindset. But here’s the truth: it was never based on science, and now, new research is finally clearing the air, as per a Women's Health report.

The Truth Behind the 10,000 Steps Goal

A scientific analysis published in The Lancet Public Health confirms that walking fewer than 10,000 steps a day can still offer significant health benefits, sometimes just as much, according to the report. In fact, researchers found the health perks begin to plateau at around 7,000 steps per day, as per Women's Health.

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The 10,000 Step Myth Started as Marketing

The origin of the 10,000-step goal isn’t medical, it’s marketing, as reported by Women's Health. The number dates back to the 1960s when Tokyo doctor Iwao Ohya and engineer Jiro Kato developed a pedometer called “Manpo-Kei,” which literally means “10,000 steps meter,” as reported by Women's Health. It was catchy, the Japanese character for 10,000 even resembled a walking man, and the number stuck. But it turns out, no clinical data ever backed it, as per the report.

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What the New Study Actually Found

In the latest study, researchers reviewed data from 88 studies and found that people who walked 7,000 steps daily had a significantly lower risk of developing chronic health issues like heart disease, type 2 diabetes, dementia, cancer, and depression, compared to those walking only 2,000 steps, as reported by Women's Health.

While 10,000 steps was still associated with slightly lower risks, the extra benefits after hitting 7,000 were minimal, according to the report.

Registered dietitian and strength coach Albert Matheny, RD, CSCS, said, "The data show health gains level off well before 10,000," adding, “10,000 steps per day is not the magic number," as quoted by Women's Health.

According to the experts,5,000 to 7,000 steps a day is a realistic and healthy target. That’s about 2 to 3.5 miles for most people, and while 10,000 steps isn’t harmful, it isn’t necessary for staying healthy either, according to the report.

Co-founder of SoHo Strength Lab, Dani Singer said that, "Mortality and cardiovascular risk improvements start at just 2,000. It's important to understand this so that you avoid an all-or-nothing mindset—especially one that isn't based on any actual data," as quoted by Women's Health.

Is 10,000 Steps Needed?

However, the main point of the experts, including Matheny is that, “A thousand steps is way better than zero,” as quoted in the report. If you’re already hitting 10,000 regularly and it feels good, keep going. But if that number has ever felt intimidating or out of reach, the science now says you can breathe easy and aim a little lower without sacrificing your health, according to the report.

FAQs

Is 7,000 steps enough for heart health?
Yes. Studies show 7,000 steps a day can significantly reduce your risk of heart disease, as per the Women's Health report.

What if I can only manage 2,000 steps?
That’s still a great start, every step helps, and even 2,000 can lower your health risks, as per the Women's Health report.