Does Walking 10000 Steps a Day Really Matter

"Get your steps in!" has become a modern wellness mantra, with many people aiming for the magic number of 10,000 steps a day. But is this goal rooted in science or is it just a catchy number? For women balancing work, caregiving, and self-care, understanding the real benefits behind your step count can help you stay motivated and set realistic goals that actually improve your health.

Where Did 10,000 Steps Come From?

Interestingly, the 10,000-step benchmark didn't originate in medical research. It came from a Japanese marketing campaign in the 1960s promoting a pedometer called “manpo-kei,” which translates to “10,000 steps meter.” The idea caught on globally but the question remains: is it necessary?

What the Research Actually Says

Recent studies suggest that while walking 10,000 steps a day is beneficial, it’s not a strict threshold for health. In fact, even fewer steps can still lead to major benefits.

• A 2022 study published in JAMA Internal Medicine found that walking as few as 6,000 to 8,000 steps per day was linked to significantly lower mortality rates in older adults.

• Another large-scale study in The Lancet Public Health concluded that 7,000 steps per day reduced the risk of premature death by 50-70% compared to those who walked fewer than 3,000.

So while 10,000 is a solid goal, you don’t need to hit it every day to reap real health rewards.

How Steps Impact Your Health

Walking is one of the simplest, most accessible forms of physical activity with benefits that include:

• Improved cardiovascular health

• Better blood sugar regulation

• Reduced stress and anxiety

• Increased energy and better sleep

• Lower risk of chronic diseases like type 2 diabetes and some cancers

For women, walking can also help with hormone regulation, joint support, and bone density key factors in healthy aging.

Steps vs. Intensity: What Matters More?

The number of steps matters, but so does how you take them. Intensity counts. Brisk walking (a pace of about 3 to 4 mph) is more effective for heart and metabolic health than a slow stroll. In fact, just 30 minutes of brisk walking five days a week can meet the CDC’s minimum recommendation for aerobic activity.

Try to include a mix of:

• Long, leisurely walks to reduce stress and improve circulation

• Short, brisk walks for cardiovascular health

• Incline or stair walking to build strength

Tips to Naturally Increase Your Step Count

If 10,000 steps feels out of reach, you’re not alone. Here are some easy ways to sneak in more steps during the day:

• Park farther away or get off public transit one stop early

• Take walking meetings or phone calls on the move

• Set a timer to stand and stretch every hour

• Use your lunch break for a short walk outdoors

• Walk your dog or volunteer at a local shelter for double benefits

Should You Aim for 10,000?

The answer depends on your lifestyle and health goals. For some, especially those with sedentary jobs or chronic conditions, aiming for 6,000 to 8,000 steps a day is a more manageable and still effective target. For others looking to boost fitness, mood, or weight loss, 10,000 may offer added motivation.

The most important takeaway: moving more matters more than hitting a perfect number.

Celebrate Every Step Forward

You don’t have to reach 10,000 steps every day to make progress. Every walk you take whether it’s 2,000 steps or 12,000 is a win for your body and your mind.

If this article inspired you to rethink your step goals, share it or subscribe to our newsletter for more science-backed wellness guidance.