Rethinking the 10,000-step goal: Why every step counts

For years, the idea of walking 10,000 steps a day has been promoted as the gold standard of physical activity. You’ve probably seen it built into fitness trackers, workplace wellness challenges and countless online articles about staying healthy. But what many people don’t realize is that this “magic number” didn’t come from medical research. It started in 1960s Japan as a marketing slogan for a pedometer called the manpo-kei, which translates to “10,000-step meter.” The number was catchy, easy to remember and became widely adopted — but it wasn’t backed by science.

Robert Fineberg, MD, DABOM, a board-certified family physician at Boulder Creek Family Medicine and Diplomat of the American Board of Obesity Medicine, says he hears about this myth all the time.

“When I see my patients either for an annual physical or for a weight loss consultation, more often than not I hear people say, ‘I walk 10,000 steps a day’ as proof of taking their health seriously. 10,000 is pervasive as the gold standard. Where did that gold standard come from? Japan… in the 1960s… to market a pedometer!”

What the science really says

Fortunately, research paints a more encouraging picture. You don’t need to hit 10,000 steps every day to see meaningful benefits.

• For older adults: Taking 6,000 to 8,000 steps daily is strongly associated with lower risks of heart disease and early death. Even 4,000 to 6,000 steps can provide health advantages for those over 60.
• For younger adults: Benefits increase up to about 8,000 to 10,000 steps, but the biggest improvements happen well before that point.
• Consistency matters most: Moving throughout the day and avoiding long stretches of sitting are more important than striving for a single number.

The takeaway? The 10,000-step rule is more myth than must-do. In fact, it can discourage people if the number feels out of reach.

Movement in everyday life

Dr. Fineberg emphasizes that movement is essential, but it doesn’t look the same for everyone.

“We have evolved to move and move efficiently. However, 10,000 steps doesn’t need to be the goal everyone sets — especially if they have hip or knee pain that prevents them from walking long distances. I recommend setting goals that my patients can achieve and then progressively building on them.”

That means finding ways to integrate activity into your lifestyle. A brisk walk on your lunch break, choosing the stairs instead of the elevator or parking a little farther away all add up. Even household chores like vacuuming, gardening or walking your dog count.

Breaking up sitting time is also critical. Long stretches at a desk can negatively affect circulation, blood sugar and heart health — even for people who exercise regularly. Standing to stretch, walking a few laps around your office or doing light chores each hour can make a difference.

Beyond steps: why variety matters

Focusing only on step counts can also make us forget the bigger picture.

“It doesn’t have to be steps,” Dr. Fineberg says. “It can be bike rides, fitness classes, swimming, yoga, strengthening exercises — I recommend using the body as it’s designed and able, not chasing an arbitrary target.”

Any type of movement has value. The benefits extend far beyond cardiovascular health:

• Musculoskeletal strength: Weight-bearing activities strengthen muscles and bones, lowering the risks of osteoporosis and falls.
• Mental health: Movement reduces stress, supports better sleep and can ease symptoms of anxiety and depression.
• Energy and focus: Even short breaks for activity can boost energy and sharpen concentration.

The key is finding activities you enjoy so that moving becomes a natural, rewarding part of your day.

A more realistic approach

We want to remind patients that 10,000 steps is not a requirement for good health. The number is arbitrary — what matters most is choosing movement that feels realistic and sustainable. Instead of chasing a step count, focus on building habits that fit your lifestyle, whether that’s aiming for 30 minutes of activity most days, adding short walks throughout the day or mixing in activities you enjoy like biking, yoga or swimming.

Remember: progress matters more than perfection. Every step, stretch or spin of the pedals contributes to your health.

Join the BCH Movement Challenge

Looking for extra motivation? BCH’s fourth annual Movement Challenge is the perfect opportunity to put this advice into practice. The challenge is for anybody and everybody — all ages and abilities. Every day you log your movement, whether it’s gardening, walking your dog, biking, yoga or dancing in your kitchen, you’ll be entered to win daily prizes.

Movement is medicine. Join us at bch.org/move, and discover the joy of making movement a natural, sustainable part of your life.