How Many Steps a Day Are Really Needed: 10,000 Is Not a Must
Experts say that a much lower step count than the widely recommended 10,000 also benefits health. Moving regularly matters more than hitting a specific number.
Counting steps is one of the simplest ways to track how much a person moves during the day, and it requires neither a gym nor special equipment. It is enough to move more often, walk part of the way and take the stairs instead of the lift. Experts stress that a considerably lower step count than the often-cited 10,000 a day also benefits health.
Where the 10,000 figure comes from
The target has become a symbol of a healthy lifestyle, yet it did not originate from scientists' recommendations. It spread more widely as step counters and activity trackers became popular. That does not make it a bad goal: for many healthy adults, 10,000 steps is a substantial daily workload. Still, 6,000 or 8,000 steps a day should not be seen as too few or as a failure.
What studies show
Research suggests that as the number of daily steps rises, the health benefit grows too, but at higher counts the additional benefit becomes smaller. One study found that for people over 60, the lowest mortality risk was linked to 6,000–8,000 steps a day, while for younger adults it was linked to 8,000–10,000 steps. This does not mean more steps are harmful; once that range is reached, extra steps simply add less benefit.
Another study, published in 2025, concluded that people averaging 7,000 steps a day have a lower risk of cardiovascular disease, type 2 diabetes, dementia, depression and falls than those averaging 2,000. Benefits were visible from around 4,700 steps a day.
Overall, moving regularly and keeping a good sense of well-being matter more than a particular number. The original article also goes on to cover who is fine with 6,000 steps and who needs 10,000, how many calories walking burns and how to increase the load without harming the joints.
