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The idea of 10,000 steps a day has become a popular fitness goal—but whether it really matters depends on your health goals and current activity level.
Where it came from:
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The "10,000 steps" goal originated from a marketing campaign in Japan in the 1960s, not scientific research.
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However, it stuck because it’s a simple, memorable target and generally promotes more movement.
What science says:
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Benefits start below 10,000: Research shows health benefits (like reduced risk of heart disease, diabetes, and early death) can begin at as few as 4,000–7,000 steps per day, especially in older adults.
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More steps = more benefits (to a point): Up to about 10,000 steps, more daily steps are generally linked to better health. Beyond that, benefits tend to plateau.
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Intensity matters too: Brisk walking or incorporating periods of moderate to vigorous activity can be more beneficial than just hitting a number.