You might already be familiar with the 10,000 steps standard. This popular benchmark has often been promoted as a daily goal for fitness enthusiasts. However, interestingly, this number does not originate from any recognized health authority. According to trainer and walking coach Chloe Thomas, “It actually comes from a 1965 marketing campaign by a Japanese company selling pedometers called ‘manpo-kei’, which translates to ‘10,000 step meters’. The number wasn’t based on science; it was chosen because it sounded motivating, simple, and catchy.”
Fast forward sixty years since the introduction of the pedometer, and recent data reveals that the health benefits of walking can begin at a significantly lower step count. A comprehensive review published in 2024 indicates that achieving just 3,000 steps a day can reduce your risk of death from various diseases and illnesses. Moreover, another 2024 review highlights that hitting just 5,000 steps can lower your risk of depression, emphasizing that significant health improvements can be realized before reaching the 10,000-step mark.
While higher step counts do offer greater health benefits, Thomas points out that aiming for 10,000 steps may not be the right target for everyone. “Walking 5,000 to 8,000 steps a day is enough to reduce stress and anxiety, boost your mood, improve your sleep quality, increase mindfulness, and even enhance creativity,” she explains. This perspective shifts the focus from an arbitrary number to a more personalized approach to physical activity.
If you’re looking to elevate your daily step count to that 5,000 to 8,000 range and need some motivation, here are Thomas's top tips:
“Grab your partner or friend to motivate each other and make it fun,” suggests Thomas. Walking with someone can make the experience more enjoyable and might encourage you to walk longer distances as you engage in conversation and share the experience.
Committing to a challenge can significantly boost your motivation to move. “Look for a challenge on Strava, at work, or even online,” Thomas recommends. Finding a structured program that aligns with your current fitness level can help you gradually increase your step count without feeling overwhelmed.
By adjusting your goals and utilizing these strategies, you can make walking a more integral part of your daily routine, reaping the numerous health benefits associated with increased activity. Remember, whether you aim for 3,000 steps or 8,000 steps, every step counts towards a healthier, happier you.
