A widely followed fitness benchmark, the goal of walking 10,000 steps a day, is not based on scientific evidence, according to a study published in The Lancet Public Health that analysed data from more than 110,000 people.
The study found that 7,000 steps a day offered health benefits comparable to 10,000 steps, including a lower risk of death from any cause, reduced cardiovascular risk, and an even lower likelihood of developing dementia.
The findings do not suggest that walking is unimportant. Rather, they indicate that excessive focus on a single number can distract from the bigger picture of overall physical fitness.
Where the 10,000-step target came from
The 10,000-step benchmark was not created using scientific data. According to Yahoo Health, the idea originated in Japan in the 1960s, when pedometer manufacturer Yamasa created a device called the "manpo-kei," which translates to "10,000-step meter."
The number was catchy and easy to remember, and it eventually became established, along with the belief that 10,000 steps represented the ideal daily standard.
What matters more than step count
Trainers cited by Yahoo Health say steps are a very good foundation for physical activity, but a complete exercise programme needs more than that.
Cardiorespiratory endurance, muscular strength and endurance, flexibility and body composition are all separate pieces of the overall fitness and wellness puzzle, the trainers note.
Walking mainly supports cardiovascular health and increases overall daily physical activity. Other forms of exercise, however, offer different benefits.
Strength training helps build and maintain lean muscle mass, improves bone density, and helps preserve mobility as people age. Meanwhile, high-intensity interval training, or HIIT, can boost cardiorespiratory capacity and support fat-loss goals more effectively than walking alone, according to the trainers.
The "trap" of chasing 10,000 steps
Fixating on the number displayed on a smartwatch can, in some cases, create a misleading sense that someone has already done "enough" exercise.
For example, someone who reaches 10,000 steps early in the day might conclude they no longer need to go to the gym, even if they have not done weight training in weeks or their diet is inadequate.
Experts warn specifically against this one-dimensional approach. Fitness is not just about whether someone walks, the trainers say. It also needs to take into account whether a person is working on their strength, mobility and cardiovascular condition.
The goal, according to the trainers, is so-called functional fitness. In simple terms, movement should help the body respond better to everyday life, not just improve the numbers shown on a screen.
Strength training and cardio carry equal weight
One reason the 10,000-step goal became so popular is that it seems accessible. Not everyone has time to go to the gym, but most people can fit a bit more walking into their daily routine.
For many people, especially older adults or those recovering from an injury, walking can be the most realistic and safest option, according to the trainers.
Trainers stress that walking still holds an important place in an exercise routine. It can help reduce stress, break up long periods of sitting, and provide a chance to move outdoors.
But if the goal is to feel stronger, more energetic and more resilient with age, variety is essential, the trainers say. Even short strength sessions a few times a week can make a significant difference.
Their recommendation is to start with something manageable and aim for two to three strength sessions a week, emphasising compound movements. These exercises help build functional muscle, support metabolism and help protect bones and joints, the trainers say.
Equally important is that an exercise programme be enjoyable. According to the trainers, when someone enjoys their exercise, it can help reduce stress, improve sleep and, above all, encourage greater consistency. Consistency, they say, is a key ingredient of a sustainable approach to wellness. The most effective programme is not necessarily the one that looks ideal on paper, but the one a person can actually stick to.
Focus on consistency, not step counts
Letting go of fixation on a specific number can lead to a more balanced approach to exercise. A smartwatch can still be used, without someone needing to constantly check their step count.
How the body feels matters more than how much it moved. A high step count does not necessarily mean strength training should be ignored.
Studies such as the one published in The Lancet Public Health are a reminder that popular fitness trends are not always grounded in science. As trainers cited by Yahoo Health point out, there is no single number that determines health, not weight, not calories, not steps. Health is a combination of habits and, above all, of how those habits help the body support the life each person wants to live.
