You’ve likely heard the recommendation: “Walk 10000 steps a day for better health.” It’s catchy, simple, and easy to track. But here’s the truth—it’s also misleading.
The idea that 10,000 steps is the gold standard for everyone didn’t come from a medical study. It originated in Japan in the 1960s as part of a marketing campaign for a pedometer called the “manpo-kei,” which translates to “10,000 steps meter.” The number stuck, and decades later, it’s still circulating as health gospel.
But what 10,000 steps actually does to your body depends entirely on who you are and where you’re starting from.
Let’s take two people:
Person A is sedentary. They average 2,500 steps a day, mostly from walking around their home or office. Their cardiovascular fitness is low, their muscle mass is limited, and they get winded walking up a flight of stairs.
Person B runs 10 km in 50 minutes, 3–4 times a week. They train with intervals, lift weights, and regularly hit 12,000–15,000 steps on active days without even trying. Their heart is strong, their joints are used to impact, and their VO2 max is well above average.
Now ask yourself: Do both of these people benefit equally from taking 10,000 steps a day?
Of course not.
For Person A, increasing from 2,500 to 10,000 steps could be life-changing. More movement means better circulation, improved insulin sensitivity, stronger muscles and bones, and better mental health. The body thrives on movement. In their case, 10,000 steps is not just a number—it’s a leap forward toward health.
But for Person B, 10,000 steps isn’t a challenge. It’s a rest day. If they only walked 10,000 steps, they’d likely lose fitness over time. Their body is adapted to much higher levels of intensity, power, and endurance. To maintain or improve their health, they need more than just low-intensity movement—they need to push, lift, sprint, and recover well.
This is why we need to stop treating 10,000 steps as a universal benchmark.
Instead, we should ask:
- Where am I starting from?
- What are my current habits?
- What kind of movement does my body need right now?
- What is my goal?
- What will I change once I have reached my goal?
The minimum effective dose of exercise will differ wildly between a sedentary office worker and a seasoned recreational athlete.
And there’s another problem: focusing solely on step count can create the illusion that all movement is equal. But a brisk walk, a slow shuffle, and a weighted sled push might all contribute to your step total—yet have very different effects on your body. Taking steps will make you good at taking steps and have a wide array of benefits. But it will not make you stronger, faster, more mobile, better coordinated or more agile. You will be missing out on many factors included in the definition of fitness.
The bottom line?
10,000 steps isn’t bad advice—it’s just incomplete. If you’re moving more than you used to, you’re on the right path. But if you want real results—improved strength, fitness, and longevity—you need to move with intention, not just with repetition.
Instead of chasing a number, chase progress.
Because your body doesn’t count steps.
It counts effort.
Ready to get better fitness advice than just a step count? Book a free consultation with us today.
