10,000 steps a day is a myth? Scientists reveal the real daily walking number that lowers heart disease and diabetes risk

For decades, 10,000 steps a day has been seen as the ultimate benchmark for fitness. It’s on smartwatches, fitness apps, and even our minds as the “magic number.” But new research is challenging this long-held belief. According to a report by Women’s Health, the 10,000-step goal was never actually based on science, and now experts are revealing what truly matters for your health.

A scientific review published in The Lancet Public Health shows that walking fewer than 10,000 steps daily can still offer major health benefits. In fact, the research found that benefits start to plateau around 7,000 steps per day. This means you don’t need to hit 10,000 steps to reduce risks of heart disease, diabetes, depression, or other chronic illnesses.

Interestingly, the 10,000-step target comes not from science but marketing. As per a report, back in the 1960s, Tokyo doctor Iwao Ohya and engineer Jiro Kato created a pedometer called “Manpo-Kei,” which translates to “10,000 steps meter.” The number was catchy, the Japanese character for 10,000 even resembled a walking man, and the figure stuck, despite no clinical evidence supporting it.

The latest research reviewed data from 88 studies. It found that people walking 7,000 steps daily had a significantly lower risk of chronic illnesses compared to those walking only 2,000 steps. While 10,000 steps still offers slightly more benefits, the extra advantages after 7,000 steps are minimal. Registered dietitian Albert Matheny, RD, CSCS, told Women’s Health, “The data show health gains level off well before 10,000. 10,000 steps per day is not the magic number.”

Experts now recommend a daily target of 5,000 to 7,000 steps, roughly 2 to 3.5 miles. Dani Singer, co-founder of SoHo Strength Lab, explained to Women’s Health, “Mortality and cardiovascular risk improvements start at just 2,000 steps. It’s important to avoid an all-or-nothing mindset, especially one not based on actual data.” The key takeaway? Any steps are better than none, and if 10,000 feels intimidating, you can aim a little lower without harming your health.