Taking 10,000 steps a day to maintain health is rooted not in science but in a marketing gimmick. So how do we determine an optimal step count for fitness?
In 2022 I averaged 9,370 steps a day. I know. I counted. Or rather my iPhone counted. I carried it everywhere—not so much to catch every call as to catch every step. My daily aim? Ten thousand steps. Because goals.
Step-counting devices such as watches and phones came into widespread use only in the past two decades. Once they did, scientists needed to follow users for long periods to learn anything meaningful about the number of steps that affects mortality, cardiovascular fitness or anything else. And until recently, that hadn't happened.
Now evidence about steps is starting to come in. In 2019 Lee published one of the first studies specifically investigating the actual effects of meeting the 10,000-step goal. Several other large studies followed. The result? Some movement is good, and more is better, but the benefits taper at some point. Your personal peak depends on your age. People younger than 60 should indeed walk 8,000 to 10,000 steps a day to get the best benefits in terms of life expectancy and cardiovascular health.
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