We’ve all heard the old saying: “you have to take 10,000 steps a day”. But… did that come from science or was it just another fitness fad that caught on without us really knowing why?
As we like to know what is true and what is nonsense, I took a look at a meta-analysis (yes, those studies that bring together many other studies) to understand to what extent walking X steps per day has an impact on health.
Spoiler: it has an impact. But the magic number of 10,000 may not be so magical.
What does science say?
This meta-analysis analyzed 15 international studies with more than 47 thousand adults and concluded that the more we walk, the lower the risk of mortality from any cause. Not bad. But don't worry, it's not just reaching 10 thousand that changes everything.
They divided the participants into 4 groups, based on the average number of daily steps:
• Quartile 1: 3,553 steps/day
• Quartile 2: 5,801 steps/day
• Quartile 3: 7,842 steps/day
• Quartile 4: 10,901 steps/day
Compared to those who walked less (Quartile 1), the mortality risk was:
• 40% lower in Quartile 2
• 45% lower in Quartile 3
• 53% lower in Quartile 4
In other words, yes, walking more is good for you. But the benefits start to appear after you take 5,000 steps a day — you don't always need to take 10,000.
What about speed?
Another interesting point: the walking speed did not make a significant difference. Whether you walk slowly or quickly, what matters most is the total active time throughout the day.
Spurts of 30 to 60 minutes of more intense walking have been shown to be effective. But walking at a pace of 40 or 100 steps per minute? Nothing special.
Age also counts
Benefits vary with age:
• People aged 60 and over already have good results with 6,000 to 8,000 steps per day
• People under 60 benefit most from 8,000 to 10,000 steps per day
So there is no universal number. What matters is moving your ass. More than you are moving it now.
So... are 10,000 steps a myth?
It’s not exactly a myth. But it’s not the only path to health either. The truth is that our NEAT (energy expended outside of exercise, such as climbing stairs, cleaning the house, going shopping) is disappearing. We spend all day sitting down, and it’s slowly killing us.
So counting steps is just a practical way to make sure you move outside of your workout.
What do I recommend?
For our students, we suggest that they try to maintain between 4,000 and 5,000 steps per day outside of their workouts as a baseline. If you can do more, that’s even better. If you’re working out regularly, that’s great. If not, then get moving.
Conclusion
Don’t get hung up on the number. Get hung up on the movement. More steps = less risk. And you don’t need a XPTO watch to get started — start by noticing how many times a day you get up from your chair. And go from there.
At the end of the day, the important thing is: move more.
Rita Gomes
Personal Trainer BMS
Reference:
Paluch AE, Bajpai S, Bassett DR, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2023;8(5):e340–e349.