Contrary to what one might believe, the threshold of 10,000 steps per day does not come from a recommendation by the World Health Organization (WHO) or a medical consensus. It actually dates back to a Japanese advertising campaign launched in 1965. A company was marketing a pedometer called manpo-kei, literally “10,000 step counter.” This round number, easy to remember and visually striking, quickly became part of the collective imagination, without any real scientific evidence to support it!
Studies that significantly nuance the myth
Since then, researchers have tried to determine whether this symbolic bar of 10,000 steps is justified. And the results are much more nuanced. A study published in JAMA Internal Medicine in 2020 followed more than 16,000 older women, showing that from 4,400 steps per day, the risk of mortality decreased significantly, with increasing benefits up to around 7,500 steps, beyond which the effect seemed to plateau.
Similar conclusions have been drawn in other studies, including a meta-analysis published in 2022 in The Lancet Public Health, which confirmed that a walking volume of between 6,000 and 8,000 steps per day was already largely sufficient to observe cardiovascular and metabolic benefits in those over 60.
“The idea that you absolutely have to reach 10,000 steps is vastly overestimated,” explains Dr. Catrine Tudor-Locke, a physical activity epidemiologist, often nicknamed “the pope of the pedometer.” “What we need is to get out of a sedentary lifestyle and move regularly, even if it’s less.”
Fewer steps, but better movement
One of the key lessons from this research is that the quality of walking matters as much as the quantity. A brisk walk, even for a short period, can have more impact than a long, slow stroll. Intensity therefore plays a major role.
“Walking 5,000 steps at a brisk pace every day is much more beneficial than 10,000 steps spread out slowly without cardio effort,” notes Professor François Carré, cardiologist and sports physician at Rennes University Hospital. “And above all, it helps break up prolonged periods of inactivity, which are the real poison of our lifestyles.”
The French Ministry of Health recommends 30 minutes of moderate physical activity per day, without necessarily mentioning a step target. Climbing the stairs, gardening, shopping on foot, walking the dog: all these activities count.
A recommendation to be adapted according to the profiles
Of course, needs can vary depending on age, health, and habits. For sedentary or elderly people, aiming for 4,000 to 6,000 steps per day can already be a huge improvement. Conversely, for very active or sporty profiles, this threshold may seem very low. The idea is therefore not to impose a universal standard, but to progress from one's own level.
“It's a mistake to make people feel guilty if they don't cross this mythical barrier,” insists Professor Carré. “The goal is to move a little more each week, not to religiously follow an arbitrary number.”
So, should you continue to aim for 10,000 steps?
If you're already active, 10,000 steps can remain a good benchmark, a motivating challenge, especially if it pushes you to move more. But it shouldn't become a source of anxiety or discouragement. This is neither a minimum health threshold nor an essential objective.
At a time when we spend an average of more than 7 hours a day sitting, the challenge lies elsewhere: reintroducing movement into our daily lives, in a regular, practical, and enjoyable way. Walking a little each day, even if it's far from 10,000 steps, is always better than doing nothing.
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