Glipglip
Back to Blog

10,000 Steps Is a Myth: Here's the Real Number That Matters

Research shows 6-7k steps per day is just as effective. Here's what actually matters for weight loss.

•Glip Team•13 min read
stepswalkinghabits
10,000 Steps Is a Myth: Here's the Real Number That Matters

Many people believe you must walk 10,000 steps a day to be healthy or lose weight. This oft-quoted target can feel daunting – especially if you're just starting out or managing weight loss with the help of medications. The good news is that you don't actually need a full 10,000 steps every single day to reap significant health benefits. In fact, the idea of "10,000 steps" wasn't born from rigorous science at all, and research shows that more realistic step goals can markedly improve your health and fitness.

In this article, we'll debunk the 10k-step myth using peer-reviewed research and official health guidelines, and offer practical, habit-focused tips to help you set achievable movement goals. Whether you're aiming to improve general health or support your weight loss journey (for example, while using GLP-1 medications), you'll learn why 6,000–8,000 steps a day may be enough – and how every step counts toward a healthier you.

Origins of the 10,000 Steps Myth

The "10,000 steps" goal actually began as a marketing gimmick, not a medical mandate. Back in 1965, a Japanese company released a pedometer called the Manpo-kei, which literally means "10,000-step meter." The device's name was a catchy marketing tool, and the 10,000 figure sounded like an impressive, round number to encourage activity.1 There wasn't any special scientific evidence proving that 10,000 was a magic number for health – it simply caught on and became ingrained in fitness culture over time. In fact, many fitness trackers and apps today still default to a 10k-step goal, further cementing the myth that you "need" 10,000 steps daily to stay healthy.

Understanding this origin is important: the 10,000-step target was arbitrary. So if hitting that number feels out of reach, you can let go of the guilt. What matters most is staying reasonably active in a way that fits your life – and modern research confirms that you can gain substantial health benefits well below 10k steps a day.

What Research Says About Step Counts and Health

Walking is unquestionably good for you, but the latest research shows that you don't need to hit 10,000 steps to improve your health. Several large studies have investigated how many daily steps are linked to better outcomes like lower mortality (death rates) and reduced disease risk. Here's what the science tells us:

Significant benefits kick in at a few thousand steps: A landmark study of older women found that those who averaged only about 4,400 steps per day had a 41% lower mortality rate during the follow-up period compared to the least active women who got ~2,700 steps per day.2 In this study, women's death rates improved steadily with more steps taken each day – but notably leveled off at roughly 7,500 daily steps. In other words, beyond ~7,500 steps, additional gains in longevity were minimal. This busts the myth that you must reach 10k for health; even 4–5k steps made a big difference, and ~7–8k appeared to maximize the benefit in this group.

  • Beyond about 8,000 steps, you get diminishing returns: A 2022 meta-analysis pooled data from 15 different studies (including tens of thousands of adults) and found a clear pattern: more daily steps were associated with lower risk of death, up to a point. For adults under 60, the lowest mortality risk was seen around 8,000–10,000 steps per day, whereas for adults over 60, around 6,000–8,000 steps per day was sufficient to reach the lowest death risk.3 In these populations, going well beyond 8–10k steps did not confer much extra benefit for longevity. Essentially, the curve flattened out – people walking 12,000 or 15,000 steps were not living significantly longer than those around the 6k–10k range. This suggests there's no strict need for ultra-high step counts for general health; moderate activity levels yield most of the gains.

  • "Every step counts" especially if you're starting from low activity: Research emphasizes that the biggest jump in health comes when a sedentary person gets a bit more active. Going from very low steps (say, 2–3k per day) to a moderate level (around 5–6k per day) can dramatically improve health markers. In fact, even adding an extra 500 to 1,000 steps per day – just a short walk – is associated with measurably lower risks of death and heart disease.4 The benefits accrue in a dose-response manner: small increases in daily movement lead to improved cardiovascular and overall health, especially if you were quite inactive to begin with. There appears to be no "all-or-nothing" threshold; you gain more health protection with each additional chunk of steps, until you hit that moderate range where benefits plateau.

It's worth noting that these findings align well with mainstream physical activity guidelines. Public health authorities don't actually prescribe "10,000 steps," but instead recommend 150 minutes of moderate exercise per week (for adults) as a baseline goal. That is equivalent to about 30 minutes of brisk walking, five days a week – which many experts note comes out to roughly 7,000–8,000 steps per day for most people.5 In essence, 7–8k daily steps achieves the recommended activity level for good health. So if you're hitting somewhere in that ballpark, you're meeting official guidelines and doing your body plenty of good. And if you can't get that many steps yet, don't worry – you can build up gradually. As the World Health Organization succinctly puts it: "Any amount of physical activity is better than none, and more is better."6

Practical Tips to Get More Steps in Your Day

Knowing that you don't need 10,000 steps can be a relief – but it still helps to increase your daily movement, whatever your starting point. How can you accumulate 6,000 or so steps in a day without feeling like it's a chore? The key is to sneak activity into your routine in manageable ways. Remember, you can break up your walking into short bouts throughout the day – it all adds up toward your total. Here are some simple, practical strategies to boost your step count (no gym membership required!):7

  • Take the stairs instead of the elevator whenever possible. Climbing a few flights during the day is an easy way to get your heart rate up and add to your step tally.

  • Park farther away when going to stores or work. Choose a parking spot at the far end of the lot so you naturally walk more to reach your destination.

  • Hop off transit one stop early. If you take a bus or train, get off one stop before your usual stop and walk the extra few blocks. Those extra minutes on foot each day can accumulate significantly.

  • Break up chores and errands into multiple trips. Don't carry all the groceries in one go – take a couple of trips back and forth from the car. At home, you might bring the laundry upstairs in two smaller loads instead of one. These little "extra" trips around the house or yard contribute to your step count.

The underlying idea is to make movement a natural part of your lifestyle. You don't necessarily need long dedicated workout sessions; by consciously choosing the "active" option in daily tasks (walking instead of driving short distances, pacing while on phone calls, etc.), you can often add a few thousand steps without even allotting separate exercise time. "Those little things collectively add up," as Dr. I-Min Lee of Harvard Medical School says – so don't be intimidated or discouraged by the 10,000-step myth.8 Even if you're below that number, every extra bit of activity is a victory for your health.

Step Counts, Weight Loss, and GLP-1 Medications

If one of your goals is weight loss or weight management, you might be especially keen to increase your daily steps. Walking more will burn additional calories, which can help create the calorie deficit needed for weight loss. But it's important to approach this with realistic expectations and a holistic mindset:

  • Exercise + diet for weight loss: The fundamental equation for losing weight is burning more calories than you consume. Walking 6,000–8,000 steps (approximately 3–4 miles) can burn a few hundred extra calories a day for most people, which definitely contributes to weight loss over time. However, research shows that most weight loss comes from dietary changes, and physical activity alone has a modest effect on shedding pounds.9 The true power of exercise, including walking, is in helping maintain weight loss and overall health. According to the CDC, using up calories through physical activity in combination with eating fewer calories is the most effective way to lose weight, and regular physical activity is crucial for keeping weight off once you've lost it.10 In short, walking is an excellent supporting tool for weight loss – it boosts your daily calorie burn, improves cardiovascular fitness, and can reduce stress (which often leads to better eating habits). Just remember that for substantial weight loss, pairing increased activity with mindful nutrition will yield the best results.

  • Preserving muscle and health during GLP-1 aided weight loss: If you are using GLP-1 receptor agonist medications (such as semaglutide) to aid weight loss, adding a walking routine (and other exercise) becomes even more important. These medications can lead to rapid weight reduction, but a portion of that weight can be lean muscle mass rather than fat. Any weight-loss method – whether medication, diet, or surgery – tends to cause some muscle loss along with fat loss. The good news is that staying active and doing light strength-building activities can help protect your muscles. In fact, medical experts report that combining regular exercise with weight-loss therapy (like GLP-1 drugs) significantly helps preserve muscle and bone mass during the weight loss process.11 Patients on GLP-1 who engage in consistent physical activity (and consume adequate protein) have the best chances of maintaining lean body mass while still losing fat. So, if you're on a medication that's curbing your appetite and helping the pounds come off, think of your daily steps and workouts as a way to "fortify" your weight loss – ensuring that you're stronger, fitter, and healthier at the lower weight, not just lighter. Plus, exercise will improve your energy, mood, and cardiovascular health, complementing the metabolic benefits of the medication.

Conclusion: Building a Sustainable Movement Habit

Perhaps the most important takeaway is that consistency beats any specific number. The healthiest routine is one you can stick with for the long haul. Here are a few final pointers for making your step goal sustainable and enjoyable:

  • Find your baseline and go from there: If you're currently averaging, say, 3,000 steps a day, don't worry about magically jumping to 8,000. Instead, aim to add an extra 500–1000 steps for now – that could be a 10-minute walk or a couple of small activity breaks spread through the day. Research shows even this small increase yields real health benefits.4 Once that feels easy, you can gradually ramp up further. Incremental progress is still progress!

  • Make it enjoyable: The best exercise is the one you enjoy. If walking on a treadmill for an hour sounds boring, try walking in a park listening to your favorite podcast or music, or join a friend for a brisk stroll. If you like tracking stats, use a fitness tracker or phone app to gamify your step count. If you prefer not to count steps, that's okay too – the goal is simply to move more in ways that feel good (dancing, gardening, walking the dog, etc.). When physical activity is fun or relaxing, you're far more likely to stick with it regularly.

  • Listen to your body: While "more is better" in general for physical activity,6 it's not a competition to rack up the most steps. It's perfectly fine if some days you hit 10,000 and other days you only hit 5,000. Rest when you need it, and don't push yourself to injury or exhaustion by chasing an arbitrary number. The benefits of walking come with consistency over months and years, not pushing too hard on any single day. Any movement is better than none – if you're tired or busy, even a short walk around the block will still do you good.

Finally, remember that the 10,000-step figure is a myth in terms of requirement. If you love aiming for 10k and it motivates you, that's great – but if you don't reach that number, you haven't "failed." You can absolutely achieve your health and weight loss goals with more modest daily activity. Research and guidelines suggest that a realistic target of around 6,000–8,000 steps a day is plenty for most people to significantly improve their health.3 And if that still sounds like a lot, start lower and work upward – every extra bit of walking counts. As the World Health Organization emphasizes, anything is better than nothing, and more movement (even in small doses) is better for your well-being.6

In summary, let the 10,000-step myth go. Empower yourself with a simple, achievable movement goal – one that fits your life and makes you feel good. Whether it's an evening walk with your family or a few short "activity snacks" throughout your workday, those steps truly add up over time. Stay consistent, be kind to yourself, and celebrate the healthy habit of regular movement. Over weeks and months, you'll likely see and feel the benefits – improved stamina, better mood, weight management, and more. Every step you take is a step toward better health, and that's what really counts.8

References

Footnotes

  1. Harvard Health. "10,000 steps a day — or fewer?" https://www.health.harvard.edu/blog/10000-steps-a-day-or-fewer-2019071117305 ↩

  2. Harvard Health. "Study of older women showing mortality benefits at 4,400 steps." https://www.health.harvard.edu/blog/10000-steps-a-day-or-fewer-2019071117305 ↩

  3. PMC. "Objectively measured daily steps and health outcomes: an umbrella review of the systematic review and meta-analysis of observational studies." https://pmc.ncbi.nlm.nih.gov/articles/PMC11474941/ ↩ ↩2

  4. PMC. "Research on incremental step increases and health benefits." https://pmc.ncbi.nlm.nih.gov/articles/PMC11474941/ ↩ ↩2

  5. Harvard Health. "Counting steps works as well as counting exercise minutes." https://www.health.harvard.edu/staying-healthy/counting-steps-works-as-well-as-counting-exercise-minutes ↩

  6. World Health Organization. "WHO guidelines on physical activity and sedentary behaviour: at a glance." https://www.who.int/europe/publications/i/item/9789240014886 ↩ ↩2 ↩3

  7. Harvard Health. "Practical tips for increasing daily steps." https://www.health.harvard.edu/blog/10000-steps-a-day-or-fewer-2019071117305 ↩

  8. Harvard Health. Dr. I-Min Lee quote on cumulative activity benefits. https://www.health.harvard.edu/blog/10000-steps-a-day-or-fewer-2019071117305 ↩ ↩2

  9. CDC. "Physical Activity and Your Weight and Health." https://www.cdc.gov/healthy-weight-growth/physical-activity/index.html ↩

  10. CDC. "Role of physical activity in weight maintenance." https://www.cdc.gov/healthy-weight-growth/physical-activity/index.html ↩

  11. Mass General Advances in Motion. "Preserving Lean Body Mass in Patients Taking GLP-1 for Weight Loss." https://advances.massgeneral.org/endocrinology/article.aspx?id=1601 ↩