News & Information

This blog is part of our Truth vs. Trend series.

10,000 steps per day—We’ve all heard it touted as the magic number for achieving optimal health. The idea is that reaching 10,000 steps a day is your golden ticket to better health. At the same time, we’re also told that “one size does not fit all” and that personalization through tools like health and wellness coaching is key. This can feel conflicting and leave many of us spiraling in confusion. So, what is the truth? Is there a standard step count we should aim for, or can meaningful health benefits be achieved at a variety of activity levels?

Where did 10,000 steps come from?

Although evidence supports the benefits of increased physical activity, the claim that 10,000 steps is the standard benchmark for optimal health originated from a 1960s marketing campaign for a pedometer in Japan, not from scientific research. Ten-thousand steps is a nice, round number. It sounds good and serves as a reasonably achievable stretch goal for many people. However, it’s not necessarily the goal everyone needs to aim for.

What does research tell us?

To reduce the risk of cardiovascular disease, type 2 diabetes, certain cancers, and other illnesses, the CDC recommends at least 150 minutes a week of moderate physical activity. This recommendation can certainly include walking and accumulating steps. In general, research supports that taking more steps is associated with better health; however, some studies show that health benefits can begin at 4,400 steps per day. For example, according to a study highlighted by Mayo Clinic, older women who averaged 4,400 steps per day had a 41% lower mortality rate compared to those who averaged just 2,700 steps. While studies may vary in their recommendations on minimum and maximum step counts, several points remain consistent: Some activity is better than nothing at all, and more activity is generally better than less. Factors such as intensity, resistance, and duration also influence health outcomes.

What are the benefits of taking more steps?

Regular walking offers many benefits, including:

• Improving mood
• Reducing stress, anxiety, and depression
• Lowering the risk of heart disease, high blood pressure, diabetes, certain cancers, and osteoporosis
• Reducing sedentary behavior
• Enhancing body image.

That said, increasing step increasing step count is not the only way is not the only way to meet physical activity guidelines or experience the benefits listed above. Health improvements can be achieved without focusing on a step goal at all—by incorporating other forms of physical activity such as swimming, bicycling, or cross-training, for example. In some cases, aiming for the arbitrary goal of 10,000 steps in addition to an already full exercise routine may even lead to overtraining or overexertion.

If increasing steps is the goal, where should you begin?

If adding more steps is how you would like to focus on increasing movement throughout your day, consider these strategies to support your efforts.

• Track your current steps to determine a baseline. Once you know where you are, try adding 1,000-2,000 steps per day for a realistic and sustainable challenge. When that becomes part of your routine, consider building on it again to continue progressing.
• Add movement where you can by looking for opportunities. Park farther away when running errands, take an extra lap around the store while shopping, choose stairs over elevators when possible, and squeeze in a quick, five-minute walking break at work if time allows.
• Don’t stress about fitting in all your steps at once. Short walks or bouts of movement throughout the day can make a meaningful difference, and every step counts.  

What role can the workplace play in helping employees move more throughout the day?

A step challenge is an obvious answer, and many employees enjoy this type of initiative. It’s fun, it’s engaging, and it sparks healthy competition. But what happens when the challenge ends? How can employees continue to feel supported in their efforts to move more on a regular basis? The answer may lie in the broader workplace culture. Below are some ways organizations can make movement a natural part of the workday, helping employees stay active and aligned with their wellness goals.

• Encourage walking meetings when appropriate.
• Support walking breaks and give employees autonomy to take them as needed.
• Welcome the formation of walking clubs or walking groups.
• If resources allow, consider offering walking pads or fitness trackers for employee use.
• For those who are interested in other forms of movement aside from walking, encourage those initiatives in meaningful and realistic ways too.

It’s important to note that the CDC also recommends strength training as an essential element of overall physical fitness guidelines. Additionally, when starting a new exercise routine, it’s always a good idea to consult your doctor first.