Do You Still Need 10,000 Steps a Day? Here’s What the Experts Say

For many years, people have heard that they need 10,000 steps per day to make a positive impact on their health. Though this goal was first put forward by a Japanese manufacturer of pedometers, it’s been treated like a landmark magic number that guarantees good health. Unfortunately, for some, it’s not as easy to attain. Getting 10,000 steps is roughly the equivalent of walking for five miles, and that can be daunting regardless of how you look at it. The good news is that the ‘10,000-step rule’ isn’t based on anything scientific, and thanks to a new study, you may need far fewer steps to be in optimal health.

What the Study Says

Recently, researchers reviewed 31 different studies that were designed to examine the effect that step count had on a variety of health markers. These markers included those for cardiovascular disease, cancer, dementia, type 2 diabetes, depression, and an early death. During this study, researchers started with the assumption that 2,000 steps per day was the minimal number that the average adult could accomplish.

When compared to persons who got 7,000 steps per day, it was clear that there was a significant difference in health markers. Those who accomplished 7,000 steps had a 47 percent lower risk of dying from all the diseases that were being studied. For cardiovascular disease, in particular, they saw a 25 percent reduction in their risk, while there was a 38 percent reduction in their risk of developing dementia.

Other studies also suggest that you may get similar health benefits from getting as few as 6,000 steps per day. That’s a far cry from the 10,000 steps that many people are trying so hard to reach.

Why It’s Good to Make a Personalized Plan

Though health experts emphasize the importance of movement when it comes to your overall health, getting 6,000 steps or more isn’t the complete picture for everyone. This new study suggested that more people could benefit from approaching their step goal from a more well-rounded stance than being rigid.

For example, it’s best to assess your physical health and how chronic conditions can affect your ability to reach your goal. You may have 6,000-step days, but you may also have days where you can only accomplish half of that. It helps your motivation to acknowledge this possibility and accept that any movement is better than none at all.

Additionally, it can help to have a backup exercise plan on days when you won’t be able to get your steps in. For some people, that may mean getting on a stationary bike where you get some more cardiovascular exercise. For others, that can mean swimming, which is still a workout but has less impact on your joints. Slower activities, such as certain yoga poses and tai chi, can also be beneficial as you’re still moving.

Another point that researchers want to note is that physical activity is only one part of the puzzle when it comes to your overall health. It’s important to include a proper diet as well as activities that cater to your mental health. While exercise has been shown to promote good mental health, it’s often not enough.

In short, it’s best to work with your doctor or other health professionals to determine the right health plan for you instead of only focusing on how many steps you take per day.

Tips for Attaining Your Goal

If you’re just starting, it’s better to start small. Set your goal at 2,000 – 3,000 steps per day and work upward. Once you see how well you can reach a small goal, it can be motivating to get to those bigger numbers. With that said, even 6,000 – 7,000 steps per day might not be easy to achieve. Fortunately, there are a few little tricks you can use to get you there. The first thing to bear in mind is that unless you’re already planning to run or walk a few miles in one go, it’s a good idea to spread your steps throughout the day.

You can start your day with a short walk in the morning and then take advantage of opportunities to remain active throughout the day. Interestingly, taking a short walk after meals has been shown to help with digestion, so that’s something to bear in mind after you’ve had lunch. You can then add some more steps at the end of the day by taking a walk with your partner, kids, or friends.

It may be hard to imagine getting your steps during the workday, but you might be surprised. Researchers suggest taking the stairs instead of the elevator when the floors aren’t too far apart. You can also take a longer route to the bathroom or use the one that’s on another floor. Instead of having someone bring your lunch to you, consider walking to a nearby place occasionally. You can also add a few steps by getting off the bus a stop early and walking the rest of the way.

Sometimes, the additional steps can come when you’re doing something else. For example, if you’re on a call that doesn’t require you to sit at your desk, consider walking around while talking. In the same vein, you can take short walks while waiting for a prescription to be filled or a flight to board. Those are great ways to easily boost your numbers.

Of course, knowing that walking leads to better health doesn’t automatically make it easy for you to find the motivation to get it done. That’s why it can help to get creative. You can choose a route with a view and listen to music, a podcast, an informative newscast, or an audiobook while you walk. It can also be a good idea to invite loved ones along for the walk or join a club so you benefit from the social aspect of being active.

For some people, having an overall goal can be a huge motivator. In that case, it may help you to train for a 5K or something similar. While the training will help you to reach your daily step goals, it won’t be your main focus. You’ll only see those numbers as stepping stones to what you truly want to accomplish. The good thing about training for these events is that there’s always room for a new goal. It can be walking or running for a longer distance or covering the same distance in a shorter time. Either one will ensure that you work on smashing your step counts.

Another point that you should note is that your steps aren’t limited to walking. Taking a dance class can be a fun way to get your steps while also working your entire body. To keep things interesting, some dance studios support their students in joining competitions that help them build their skills.

Finally, you can use technology to your advantage. Several apps will not only count your steps, but they will also encourage you to walk and motivate you with statistics about how well you’ve been doing. Some apps will even connect you to other people who are trying to accomplish the same goal.

Although setting a goal of 10,000 steps can sound like a good thing, it can be stressful when you can’t meet it. According to a new study, though, you don’t need that many steps to start seeing a positive change in your health. It can take as few as 6,000 steps to make a difference, and with a few tweaks to your daily routine, you can get to that number more easily than you might expect.

By Karen Heslop | Published October 21, 2025