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Is 10,000 Steps a Day *Really* the Magic Number?

Walking is one of the most underrated workouts—and you may not need to walk as much as you think to reap the benefits.

By Leigh Weingus, Jennifer HeimlichUpdated July 9, 2025

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For years, we’ve heard that 10,000 steps is the ideal number of daily steps to aim for—and there are definitely some solid reasons why experts recommend aiming for such a lofty goal. But there isn’t really a “magic” daily step count that works for everyone, since there are quite a few factors that influence how many steps per day you need. One thing most experts agree on? Walking more is good for you.

According to a 2022 study of nearly 80,000 participants, people who walked more steps per day (up to 10,000) had a lower risk of dementia, cancer, heart disease, and early death. So glancing at your smartwatch a few times a day to make sure you’re on track to achieve your daily step goal is probably a good idea.

But the findings of this study aren’t the whole picture, and in fact, within the study, there are quite a few nuances. Here’s everything you need to know about the daily number of steps you really need, and how to make sure you get them. 

How Many Steps a Day Should You Take?

While 10,000 steps per day is a good benchmark, it’s hard to say what the “perfect” amount is. “The exact number of recommended steps varies by research article and age,” says Craig Cooper, MD, a cardiology fellow at Tufts Medical Center. “A large meta-analysis published in The Lancet in 2022 found that while taking more steps per day was associated with a progressively lower risk of mortality, this effect tended to plateau for those over 60 over 7,000 steps.”

But, he points out, for those under the age of 60, the plateau was around 9,000 steps. “Other studies have looked at different step cutoffs, but the overall results are largely the same: The more daily steps you take, the lower your risk of mortality, an effect that reaches a plateau at some number of steps.”

And that number might be lower than you think: A 2023 meta analysis found that daily step counts over 3,867 per day were linked with a lower risk of all-cause mortality, and people who took just 2,337 steps per day had a lower risk of cardiovascular-related mortality.

So then where did the 10,000-step goal come from? Turns out, it was simply part of a Japanese marketing campaign in the 1960s for an early version of a pedometer called “Manpo-Kei,” which translates to “10,000 steps meter.” The nice round number stuck in our heads, and is still part of our cultural lexicon more than half a century later.  

But Charlotte Weidenbach, a Peloton instructor and doctor, says that there’s nothing miraculous about 10,000 steps. More important to keep in mind is that every step—and workout—counts. “The idea is to fight our sedentary lifestyle and make people move more,” Dr. Charlotte explains. “If you get fewer steps in but are cycling to work, taking the stairs, and taking Peloton cycling classes… it is absolutely fine [to take fewer steps].”

Is It Realistic to Walk 10,000 Steps Per Day? 

For some people, walking 10,000 steps per day is very feasible, especially those who live in cities or towns where it’s more common to walk than drive. But not all of us have such walking-friendly lifestyles. Dr. Cooper emphasizes that if 10,000 steps a day is not doable for you, it’s important to set a goal that you can actually accomplish. “You want to select a number that is challenging yet achievable and that will keep you engaged without making you feel discouraged,” he says. “You have to start somewhere, and it is always OK to further increase or decrease your step goal depending on your progress and specific health goals.” 

Seth Martin, MD, a cardiologist with Johns Hopkins Medicine and a co-author of that 2023 meta-analysis agrees that setting realistic goals is key. “I see patients who may only be getting 1,500 to 2,000 steps in a day, so it wouldn’t be reasonable for me to say, ‘Go get 10,000 steps,’” he says. “Setting initial targets, whether it’s getting another 500 to 1,000 steps per day and figuring out how to do that—maybe it’s taking a walk while on the phone—can make a big difference.”

Could Meeting Your Step Goal Replace a Workout?

For the most part, Dr. Charlotte suggests thinking about steps as a smart add-on to your workout routine. “You can absolutely replace one or two workouts with a long walk,” she says, “but generally, adding steps to your day should be an enhancement to get more movement into your body rather than replacing workouts.”

That’s because, unless you’re racking up your steps through brisk walking or running, they’re unlikely to really work your cardiovascular system or build strength the way an intentional workout will. Instead, taking more steps will mainly add gentle activity to your day to get your muscles activated and your blood flowing. 

Keep in mind that the CDC’s Physical Activity Guidelines for Americans suggest getting in at least 150 minutes of moderate-intensity activity per week, plus two strength workouts per week. So while cycling or HIIT workouts probably won’t get you to your daily step goal, they’re still important. You can think of a daily step goal as complementary to the workouts you’re already doing.

Does Age Change the Recommended Steps Per Day?

As we get older, we don’t need quite as many steps to get the same health benefits. But Dr. Martin says it’s difficult to give a specific step goal based on age alone. “I haven’t seen much definitive evidence across different age groups, so I hesitate to assign step counts by age,” he says.  

While this topic needs to be studied more extensively, based on the research we do have, those over the age of 60 should aim to get at least 7,000 steps per day. If you’re under the age of 60, aim to get at least 9,000 steps. But it’s important to note that benefits start at as low as 2,000 steps per day, so if that’s all you can get, that’s still better than nothing.

Father and son walk together outside

How to Get Your Ideal Amount of Steps in Every Day

There are, fortunately, plenty of easy ways to squeeze more steps into your day. 

“Use your lunch break to get steps in,” Dr. Charlotte suggests. “Get up from your desk and go out for food. And instead of coming home after work and lying on the sofa on social media, go for a 15 to 30 minute walk and get groceries or just a cup of tea.”

You can also ask someone to grab coffee with you and take a walk together, and park your car further away in the parking lot, Dr. Charlotte says. 

Dr. Cooper suggests taking the stairs over the elevator, getting out daily to walk your dog if you have one, and using a standing desk at work. “Try to set aside a specific period each day when you can walk and be active,” he says. “Setting a reminder in your phone or an event in your calendar are good strategies to help form a habit, keep you accountable, and stick to your routine.”

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Tracking Your Average Steps Per Day

To make sure you’re meeting your step goal, you can download a free fitness app onto your phone or use a smartwatch or step counter. “These are great ways to actively track your daily step count without having to put in any extra work,” Dr. Cooper says. “Many of these devices also have a social component that can encourage accountability and keep you on track to achieve your goals.” 

Dr. Charlotte, for example, uses an Apple Watch to count her steps. “But any good smartwatch or band can track your steps, remind you to get up once in a while, and also measure progress," she says.

The Benefits of Having a Daily Step Goal

It might not get as much attention as a heart-pounding HIIT workout or an energetic cycling class, but walking has a host of known health benefits. According to the CDC, walking on a regular basis can improve sleep, memory, and lower anxiety symptoms. It can also reduce the risk of chronic conditions like cancer and heart disease. 

“Walking has been found to improve cardiovascular fitness by lowering resting heart rate and blood pressure, improving endurance, helping with weight loss and reduction of excess body fat, reducing the risk of chronic diseases such as diabetes, maintaining healthy bone mass, and even improving immune function,” Dr. Cooper says. “It is also a great stress reliever and can reduce symptoms related to anxiety and depression.” 

Even if you can’t get to 10,000 steps per day, walking more rather than less will always be a good idea for your health.

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.

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Charlotte Weidenbach

As a trained doctor, Charlotte knows that every time you work out, you're doing something good for you. Expect her classes to be full of power and positivity.

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