Key takeaways:
Taking 10,000 steps a day is beneficial. But it’s not the magic number everyone needs to aim for.
You can benefit from taking as few as 4,000 steps per day, but getting at least 7,000 steps may provide the greatest benefit.
Health benefits linked to increased step count include decreased risk of cardiovascular disease, Type 2 diabetes, dementia, and death.
You’ve probably heard that you should take at least 10,000 steps per day. If you have a smartwatch, it’s possible you’ve even chased that daily step count. And, if so, you’ve likely felt a sense of accomplishment — or frustration — when you met that goal or came up short.
But what’s the reason for this very specific goal? Is it based on science? How many steps per day do you actually need to take? Let’s dig into the research.
Do you need to take 10,000 steps per day?
It depends on your personal goals, but probably not. There isn’t a set number of steps for everyone, and it will vary by age, health, and fitness goals. Ten thousand steps feels unattainable for many people. And recent research suggests that number may not even be necessary for certain health benefits. More on this below.
Where did this number come from?
According to Dr. Marisa Mickey, assistant professor of exercise science at Endicott College in Beverly, Massachusetts, “the goal of 10,000 steps per day was initially created by a marketing campaign rather than through scientific evidence.”
A report in JAMA Internal Medicine confirms that this likely originated from the name of the first wearable pedometer that was sold in 1965 by Japanese brand Yamasa Clock and Instrument Company. The pedometer was called “Manpo-kei,” which translates to “10,000 steps meter.”
How many steps should you take per day?
Experts generally recommend getting a specific amount (in minutes) of exercise per week. But there isn’t an official daily step count recommendation.
Research has evaluated relationships between step count and various outcomes, like risk of death, cancer, and heart disease. For example, a research review of 15 studies looked at step count and the risk of premature death. Researchers found that risk varied by step count as well as age. Which is why you might see the following recommendation:
Adults under 60 years old: 8,000 to 10,000 steps
Adults over 60 years old: 6,000 to 8,000 steps
But remember, public health guidelines for step counts don’t exist. It’s important to adjust your physical activity based on your health and fitness needs, as well as your physical ability.
What does the science say about step count?
While there are certainly benefits to walking more, 10,000 steps per day isn’t a magic number. Research suggests that health benefits increase as step count increases. But they may plateau around 7,000 or 8,000 steps.
Here’s a look at what the research shows:
A JAMA study observed more than 16,000 women over a 4-year period. The researchers found that for older women, 4,400 steps per day significantly lowered mortality rates compared to taking just 2,700 steps per day. The health benefits continued to increase with higher step numbers but leveled out at 7,500 daily steps.
In another large study, researchers compared the risk of mortality among three groups based on step counts. They found that those who took more than 7,000 steps per day had better health outcomes than the group who took fewer than 7,000 steps per day. However, there was no significant difference between 7,000 and 10,000 or more steps.
Most recently, a large study confirmed the link between walking and low mortality risk. The researchers compared the number of steps across different groups based on how active or sedentary they were each day. They concluded that the optimal number of steps per day was between 9,000 and 10,500 — but as few as 4,000 steps could be beneficial.
A large 2025 review of research looked at step counts and several different health outcomes. Benefits started around 3,000 steps per day, but the “sweet spot” may be around 7,000 steps per day. This is when they saw significant risk reduction in terms of death, diabetes, dementia, cardiac death, and even depression symptoms. And getting over 8,000 steps per day didn’t significantly help further reduce those risks.
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Keep in mind: These are observational studies on the links between step counts and health outcomes. So while they provide a lot of information, they still don’t establish cause and effect.
What do the experts say?
The experts are on the same page as the science: Your health isn’t just about how many steps you do — or don’t — take per day.
“The goal of fitness and exercise is to better yourself physically and to mentally decompress,” said Dr. Matt Tanneberg, a strength and conditioning specialist in Scottsdale, Arizona. “If you’re able to hit 10,000 steps per day, that’s great. However, don’t stress about not always hitting that number.”
Mickey agrees: “There’s no specific daily step number you should be aiming for, and any activity is better than no activity. Some people aren’t able to take 10,000 steps per day, so it isn’t a reasonable goal for all people.”
In short, any activity is good activity, so try not to get caught up in specific numbers. Instead, make it a goal to move your body daily — whether that means walking or engaging in other types of exercise.
Benefits of walking every day
Walking might not get your heart pumping as much as high-intensity exercises. But it comes with many benefits for your physical and mental health. Even very small increases in walking can boost your health, especially if you’re not getting much exercise daily.
Walking regularly can help decrease your risk of medical conditions, such as:
Cardiovascular disease
Type 2 diabetes
High blood pressure
Obesity
Walking can also boost your:
Cognitive function
Mood
Cardiovascular fitness
Muscular fitness
“Walking is a great way to knock your cardio out while burning ample calories and fat,” Tanneberg said. “Walking burns off calories, just as running does, and is significantly easier on your joints and body.”
Frequently asked questions
Research suggests that roughly 7,500 steps per day can support weight loss. But the exact number of steps you should take to support your weight-loss goals depends on your walking pace, current weight, and other factors. So it’s important to choose a healthy weight-loss plan –– including a balanced diet and regular exercise –– that works for you.
It depends on individual factors such as your walking speed, current weight, and fitness level. And there’s no guarantee that taking 10,000 steps a day causes weight loss.
Healthy, sustainable weight loss requires lifestyle changes, such as:
Eating a balanced diet with nourishing foods
Getting regular exercise or physical activity
Addressing stress and mental health challenges
Experts recommend gradual weight loss, around 1 lb to 2 lbs per week. Your daily step count should be part of a complete weight-loss plan to help you hit that target.
Yes, walking can help you lose body fat, especially when paired with a balanced diet. But you can’t target fat loss to a specific area. Regular exercise, such as walking, can help reduce total body fat, including fat around the belly.
Research suggests that roughly 7,500 steps per day can support weight loss. But the exact number of steps you should take to support your weight-loss goals depends on your walking pace, current weight, and other factors. So it’s important to choose a healthy weight-loss plan –– including a balanced diet and regular exercise –– that works for you.
It depends on individual factors such as your walking speed, current weight, and fitness level. And there’s no guarantee that taking 10,000 steps a day causes weight loss.
Healthy, sustainable weight loss requires lifestyle changes, such as:
Eating a balanced diet with nourishing foods
Getting regular exercise or physical activity
Addressing stress and mental health challenges
Experts recommend gradual weight loss, around 1 lb to 2 lbs per week. Your daily step count should be part of a complete weight-loss plan to help you hit that target.
Yes, walking can help you lose body fat, especially when paired with a balanced diet. But you can’t target fat loss to a specific area. Regular exercise, such as walking, can help reduce total body fat, including fat around the belly.
The bottom line
While there are health benefits of walking 10,000 steps per day, it’s not a necessary goal for everyone. Research suggests that as few as 4,400 daily steps can begin to reduce the risk of mortality, and the sweet spot may be around 7,000 steps per day. But it’s more important to focus on moving your body every day rather than a specific number. In other words, shoot for 10,000 daily steps if it motivates you. But it doesn’t have to be the sole measure of your success.
Why trust our experts?
References
Ahmadi, M. N., et al. (2024). Do the associations of daily steps with mortality and incident cardiovascular disease differ by sedentary time levels? A device-based cohort study. British Journal of Sports Medicine.
Ding, D., et al. (2025). Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis. The Lancet.
El Fatouhi, D., et al. (2021). Associations of physical activity level and variability with 6-month weight change among 26,935 users of connected devices: Observational real-life study. JMIR mHealth and uHealth.
Hall, K. S., et al. (2020). Systematic review of the prospective association of daily step counts with risk of mortality, cardiovascular disease, and dysglycemia. International Journal of Behavioral Nutrition and Physical Activity.
Hong, H. R., et al. (2014). Effect of walking exercise on abdominal fat, insulin resistance and serum cytokines in obese women. Journal of Exercise Nutrition & Biochemistry.
Lee, I., et al. (2019). Association of step volume and intensity with all-cause mortality in older women. JAMA Internal Medicine.
Madjd, A., et al. (2019). Effect of a long bout versus short bouts of walking on weight loss during a weight-loss diet: A randomized trial. Obesity.
Paluch, A. E., et al. (2021). Steps per day and all-cause mortality in middle-aged adults in the coronary artery risk development in young adults study. JAMA Network Open.
World Health Organization. (n.d.). Physical activity.
