Nutritionist Susan Williams reviews one realistic “path” toward long-term health (even in stressful times like this!).
Do We Need 10,000 Steps?
Susan Williams, MEd, RH(AHG)In the 1960s, Japanese walking clubs adopted the use of a pedometer called manpo-kei, which translates to “10,000 steps meter.” Although the idea was generally accepted by scientists that walking leads to better health, there was no research to support 10,000 steps as an optimal activity goal.
A major new review looked at what really happens to our health as we take more steps each day–and the results suggest you don’t need to hit 10,000 steps to see big benefits!
The Research
Researchers pulled together data from 57 long-term studies that tracked adults using step-counting devices and followed their health over time.
Across nearly every outcome studied, more daily steps were linked to better health. That included lower risk of early death, heart disease, diabetes, cancer deaths, dementia, depression, and even falls. For many of these, the biggest health gains showed up between about 5,000 and 7,000 steps a day, rather than at much higher numbers.
Compared with people taking around 2,000 steps a day, those who reached 7,000 steps had almost half the risk of dying from any cause. They also had lower chances of developing heart disease, dying from heart problems or cancer, being diagnosed with type 2 diabetes, experiencing depression, developing dementia, or suffering a fall. Studies that looked at mobility and physical function showed similar patterns—people who moved more tended to function better as they aged.
While walking more continues to help, the benefits didn’t rise as sharply beyond that 7,000-step range for many outcomes. That means the popular 10,000-step goal can still be great for people who enjoy being very active, but it’s not a requirement for meaningful health improvements.
The Takeaway
The takeaway is simple: everyday movement matters. Reaching around 7,000 steps a day appears to be a realistic, achievable goal that can make a real difference for long-term health—even if you’re not aiming for athletic levels of activity.
Susan Williams, MEd, RH (AHG), is a certified holistic nutritionist, yoga instructor, and enthusiastic student of health for older citizens.
Sources:
- Is walking 10,000 steps a day good and does it make a difference? – Mayo Clinic Press, August 22, 2024
- Just 7000 steps a day reduces heart disease risk – Harvard Health Letter, October 25, 2025
- Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis – The Lancet Public Health, August 27, 2025
Disclaimer: The information provided here is for educational purposes only. Before beginning any new exercise program, be sure to seek the recommendations of a qualified health care professional familiar with your personal health status.