Gaby
A team pooled activity data from 15 studies covering tens of thousands of people across four continents and concluded that about 7,000 steps a day is optimal. That number varies by age.
What the researchers found
In 2021, Amanda Paluch’s team at the University of Massachusetts Amherst published a study of more than 2,000 middle-aged Americans. They found that taking at least 7,000 steps a day cut the risk of premature death by 50–70%.
A 2022 meta-analysis pooled data from 47,471 adults across Asia, Australia, Europe, and North America and found that adults in the top 25% for daily steps had a 40–53% lower risk of death than those in the bottom 25%.
For adults 60 and older, the sweet spot was about 6,000–8,000 steps. Younger adults seemed to benefit from at least 8,000 steps.
Where did the 10,000 steps figure come from?
Half a century ago, the Yamasa Clock and Instrument Company of Japan tried to capitalize on the excitement around the 1964 Tokyo Olympics. They released a pedometer called “Manpo-kei,” which translates to “10,000 steps meter,” as reported by Science Alert.
The number wasn’t based on science but on marketing. “Manpo-kei”—”10,000 steps meter”—was a simple, round goal: tough enough to feel like exercise but still attainable. Since then, the 10,000-step target and Japanese pedometers spread worldwide. “It served as a straightforward communication tool for health messaging,” Paluch said.
But the target sometimes backfired, discouraging people who found it intimidating rather than motivating.
Key takeaways from the team
Humans are built for movement. Evolution tuned our bodies to travel long distances for food and water, so our metabolism, cardiovascular system, bones, muscles, and even mental health benefit from walking. Any walk you can fit into a busy day helps you live longer, healthier, and happier—this was the team’s main conclusion.
The researchers say their main achievement was collecting strong evidence that even short walks help—a message especially useful for less active people, Paluch said.
About 30 minutes of moderate to vigorous activity a day can be a practical goal for sedentary people. The team also recommends adding some strength training to help people stay healthy and strong with age.
The findings were published in The Lancet Public Health.
