There’s one thing we’ve all done at some point: checked how many steps we took at the end of the day. Maybe with a mix of guilt and pride, depending on whether the number was above or below the magic 10,000.
But where does that number even come from? And more importantly: does it still make sense in 2025?
The Origin of the Myth: A Japanese Marketing Idea
Let’s start from the beginning. The idea of 10,000 steps didn’t come from a lab—it came from a marketing department.
It was 1965 in Japan, and a company had just launched a pedometer called the Manpo-kei, which literally means “10,000 step meter.” There was no science behind it—just a round number that sounded good and was easy to remember.
Still, the number stuck. Literally. It became a global benchmark, a wellness mantra, and a daily goal for millions of people, even though no one really knew why.
What Science Actually Says Today
In recent years, research has brought some clarity. Between 2023 and 2025, several studies published in JAMA, The Lancet, and the European Journal of Preventive Cardiology systematically analyzed the link between step count and health.
The takeaway? You don’t *need* 10,000 steps a day to stay healthy.
According to a 2023 meta-analysis involving more than 226,000 participants, the risk of mortality starts dropping at around 7,000–8,000 steps per day. And while going beyond 10,000 does bring added benefits, they become increasingly marginal.
It’s a classic case of diminishing returns (kind of like how the second album is never as good as the first).
Another study confirmed that for most people, how you walk matters more than how much. In other words, a brisk 30-minute walk can be more effective than dragging yourself through 12,000 aimless steps.
Walking Changes Your Body (and Your Mind)
Walking is one of the most underrated things we do. Maybe because it’s free, accessible, and doesn’t require a membership—or fancy shoes.
And yet, the benefits are huge:
- Cardiovascular system: helps regulate blood pressure and resting heart rate.
- Metabolism: reduces the risk of type 2 diabetes and improves weight control.
- Mental health: walking boosts endorphin and serotonin levels. It’s basically a therapeutic podcast in motion.
- Cognition and creativity: studies show walking improves memory and divergent thinking (aka creative problem-solving).
And then there’s NEAT: that non-exercise activity (like taking the stairs, carrying groceries, walking instead of driving) that adds up during the day and can make a big difference in your energy balance. It’s not a workout—it’s life. And yes, it counts toward your steps.
So, How Many Steps Do You Really Need?
The short answer? It depends on you.
But here’s a slightly more helpful one:
- If you’re sedentary: aiming for 6,000–8,000 steps a day is already a solid goal.
- If you’re active: going beyond 10,000 might make sense, but it’s not a must.
- If you walk less but with intensity (uphill or at a fast pace): the benefits still add up, even with fewer steps.
In other words: instead of obsessing over the number, focus on moving every day in a way that fits your lifestyle and fitness level.
And most importantly: don’t feel guilty if you don’t hit 10,000. That number was invented to sell a gadget in the ’60s, not to define your health.
Walking Is a Gentle Act of Resistance
In a world that constantly tells you to go faster, walking is almost a rebellious act. A quiet protest. A way to reconnect with yourself and with the space you’re moving through. Walking is slow—but it’s powerful.
Whether you do 5,000 or 15,000 steps, the real question is: How do you feel when you walk?
That answer is worth more than any pedometer reading.