10,000 steps a day: Uncovering the origin behind the popular walking goal

If you’ve been working toward a daily goal of 10,000 steps, you're not alone! But did you know that doctors didn't set this step goal? Its roots trace back to Japanese marketers in the mid-1960s, who coined the term "manpo-kei," meaning "10,000 step meter," to promote a pedometer. The Japanese character for "10,000" resembles a person walking, contributing to its widespread adoption as a daily activity goal.

"It's a nice clean number and it makes a good marketing message, but there was not a lot of science behind it," said Amanda Paluch, assistant professor in the School of Public Health and Health Sciences at the University of Massachusetts in Amherst. "Don't get caught up in 10,000 or any other number. It is not an all-or-nothing situation for cardiovascular health benefits."

Focus on movement over a number

Paluch leads a team of researchers conducting a meta-analysis focused on understanding the connection between daily step counts and cardiovascular disease. Their findings support the idea that although there isn't a specific magic number of steps to aim for, any increase in steps taken is associated with improved cardiovascular health.

In a 2021 study Paluch and her colleagues analyzed data from seven previous studies where participants wore step counters to track their cardiovascular health. The study involved 16,906 adults, whose incidences of heart disease, heart failure or stroke were monitored for a median period of slightly over six years.

The participants were grouped into four categories based on their median daily step counts: 1,951; 3,823; 5,685; and 9,487. The analysis revealed that as the number of steps increased, the risk of cardiovascular disease decreased. Comparing the most active group to the least active, there were significantly fewer cardiovascular disease events — 243 versus 491, respectively.

"The message is to move more," she said. "Just getting incremental increases in your steps could be meaningful in your cardiovascular health."

Dr. Felipe Lobelo from Emory University's Exercise is Medicine Global Research and Collaboration Center supports the findings, emphasizing that increased walking is linked to better health outcomes, particularly reducing the risk of cardiovascular disease. He highlights the significance of using step counters in the meta-analysis to accurately measure activity, contrasting with previous studies reliant on self-reported exercise, which often leads to overestimation.

The American Heart Association’s physical activity guidelines say to aim for a minimum of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity weekly, along with muscle-strengthening exercises on two days. Reducing sedentary time, incorporating light activity, and increasing weekly physical activity to 300 minutes can provide additional health benefits.

According to Labelo, Paluch’s metanalysis suggests the number of steps that generate benefits for cardiovascular disease is closer to between 5,000 and 6,000 steps per day, “which is pretty much the equivalent of 150 minutes per week.”

Additionally, 10,000 steps can be intimidating, no matter how appropriate it may be for a marketing campaign.

"If you're not there, don't become overwhelmed and throw in the towel," said Paluch. "Think about progressive improvements and working them into your lifestyle and your schedule.”

Luckily, steps are easy to work into your daily life. Here are some ways to take more steps:

• Park farther away from the grocery store
• Take the stairs instead of the elevator whenever you can
• Walk your dog for potty breaks instead of just letting them outside
• Involve your loved ones for camaraderie and support

But does the intensity of your steps make a difference, too?

A 2023 study in the Journal of the American College of Cardiology analyzed data from over 111,000 individuals from 12 studies and found that, while walking as few as 2,600 to 2,800 steps a day can help foster cardiovascular health, walking at a moderate to fast pace instead of a slow one offers even more benefits.

However, there is limited research on how the pace of your steps can influence your cardiovascular health. So, experts are still working to understand this relationship.