In short:
- Science confirms that even 7000–8000 steps a day bring significant health benefits.
- 10000 steps is a good motivational goal, but not a strict scientific minimum.
- Every additional 1000 steps a day reduces mortality risk by an estimated 6–15%.
- Walking is an excellent aerobic base, but strength training is an indispensable addition.
10000 steps a day has become one of the best-known health recommendations in the world. But is that particular number based on science? In reality, the goal came from a Japanese marketing slogan in the 1960s, not from clinical studies — yet modern research confirms that regular walking is one of the most effective ways to stay healthy.
Is 10000 steps a day a scientifically grounded goal?
A 2019 study by Lee and colleagues followed more than 16,000 older women and found that mortality risk dropped sharply up to 7500 steps a day, after which it plateaued — 10,000 steps added no statistically significant extra benefit (Lee et al., 2019). Saint-Maurice et al. (2020) similarly found that 8000–12,000 steps a day was associated with a significantly lower risk of all-cause mortality compared with 4000 steps (Saint-Maurice et al., 2020).
Paluch et al. (2022) carried out a meta-analysis of 15 international cohorts and found that every additional 1000 steps a day lowers mortality risk by an average of 6–15% — with benefits visible from as few as 2500 steps (Paluch et al., 2022). So 10,000 is not a magic number, but it is a practical and motivating goal that comfortably exceeds the health minimum.
According to the WHO physical activity guidelines, adults need at least 150–300 minutes of moderate-intensity physical activity per week. At a normal walking pace, this corresponds to roughly 7000–8000 steps a day.
How many steps should you take a day at different life stages?
The Estonian Health Board recommends that Estonians be physically active every day — moderate walking counts too. The estimated average step count for Estonians is 5000–6000 a day, which falls noticeably short of the recommendation.
Guidelines by age group, based on Tudor-Locke and Bassett (2004) and later studies:
- Children and teenagers (6–17 years): 10,000–14,000 steps a day
- Adults (18–64 years): 7000–10,000 steps a day
- Older adults (65+): 6000–8500 steps a day — even 6000 steps brings significant health benefits (Lee et al., 2019)
How does walking affect the heart, weight and metabolism?
Regular walking strengthens the cardiovascular system, lowers blood pressure, improves insulin sensitivity and reduces the risk of type 2 diabetes. Walking is a low-impact aerobic activity that most people can do safely — including those who can’t tolerate more intense workouts.
In terms of calories, a 70-kilogram person burns roughly 300–400 kilocalories over 10,000 steps, depending on walking pace and terrain. Your exact daily energy needs depend on many individual factors — you can read more in the article How many calories per day.
For weight loss, walking is an effective complement, but nutrition also matters for successful body weight management. One key element is adequate protein intake — you can read in depth about how much protein you actually need per day in the article how much protein you should consume per day.
How to get started and reach 10000 steps?
If you currently take fewer than 5000 steps a day, don’t jump straight to 10,000. Increase the amount gradually — by 500–1000 steps a week — to avoid overload and give your body time to adapt.
Practical tricks for adding steps to your daily life:
- Take the stairs instead of the elevator — one floor adds roughly 100 steps
- Park farther away — a walk that is 5 minutes longer gets you ~500 steps
- Walk on your lunch break — a 20-minute walk adds 1500–2000 steps
- Walking meetings at work, when the distance is shorter
- An evening walk with your family — 30 minutes easily adds 3000 steps
Many people also consider supplements to support an active lifestyle. Nordwise® supplements for your health offer a range suited to supporting everyday activity.
When diversifying your nutrition, it is also worth exploring different healthy sources of fat — the article coconut fat, or oil, offers many health benefits covers one of the most popular topics in the world of healthy eating.
Does walking replace strength training?
Walking is excellent cardiovascular exercise, but it does not build muscle strength or mass to a sufficient degree. In addition to aerobic training, the ACSM recommends that adults do strength training on at least two days a week (Garber et al., 2011). Walking and strength training complement each other: the first supports heart health and metabolism, the second keeps muscles strong and bones dense.
For variety, it is also worth trying Nordic walking, which engages the upper body as well as the lower-body muscles and increases calorie expenditure by 20–30% compared with regular walking.
References
- Lee IM, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. (2019). Association of Step Volume and Intensity with All-Cause Mortality in Older Women. JAMA Intern Med. 179(8):1105-1112. PMID: 31141585
- Saint-Maurice PF, Troiano RP, Bassett DR Jr, Dodd KW, Hsia J, Mittleman MA, Jakicic JM, Blair SN, Lavie CJ, Kraus WE. (2020). Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 323(12):1151-1160. PMID: 32058549
- Paluch AE, Bajpai S, Bassett DR, Carnethon MR, Ekelund U, Fadl YY, Jefferis BJ, Karas M, LaCroix AZ, Larson MG, et al. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 7(3):e219-e228. PMID: 35247352
- Tudor-Locke C, Bassett DR Jr. (2004). How many steps/day are enough? Preliminary pedometer indices for public health. Sports Med. 34(1):1-8. PMID: 14715035
- Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, Nieman DC, Swain DP; American College of Sports Medicine. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 43(7):1334-59. PMID: 21694556
Frequently asked questions
Do you absolutely need 10000 steps for your health?
No. Science shows that even 7000–8000 steps a day bring significant health benefits. 10000 is a good motivational goal, but even 5000–6000 steps is far better than a sedentary lifestyle.
How fast should you walk to get health benefits?
A moderate pace (5–6 km/h, where you can talk but not sing) is optimal for most adults. Faster power walking increases calorie expenditure, but even a leisurely walk offers important health benefits.
When is the best time to walk?
The best time is the one that fits your daily rhythm. Morning walking helps boost your energy level for the day, while an evening walk helps relieve stress and improve sleep. Both are healthy choices.
Does walking help lower blood pressure?
Yes. Regular moderate-intensity walking has been shown to lower blood pressure, especially in people with elevated blood pressure. Results usually appear after a few weeks of consistent training.
Is a smartwatch step counter accurate enough?
Modern smartwatches and activity trackers are accurate enough for everyday monitoring — the error is usually 5–15%. As trend indicators, they are reliable and motivating tools.
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