The Step Count for Optimal Health: How Many Daily Steps Do You Really Need?
We've all heard the popular advice to strive for 10,000 steps per day. But where did this number come from and is it backed by science? Recent research indicates the ideal daily step count for longevity and disease prevention may be a bit lower than the magical 10k benchmark.
This article reviews the evidence on daily steps and health to determine how many you really need to walk each day for optimal wellbeing. You may be surprised to find that 7,500 steps or more can go a long way.
The Origin of the 10,000 Steps Goal
The 10,000 steps a day target can be traced back to a 1960s Japanese marketing campaign for a pedometer called Manpo-kei, which translates to "10,000 steps meter" in Japanese. The company that made the device chose this round number as an easy-to-remember goal that sounded impressive.
The 10k step guideline quickly caught on in Japan and spread across the globe as pedometers became popular. But just because the number is catchy and memorable doesn't mean it's scientifically supported. As one article explains, "10,000 steps a day is an arbitrary number...it’s not grounded in science."
Recent studies indicate that 7,500-9,000 daily steps may provide most of the key health benefits, while more steps is generally better up to around 12,000. Getting at least 4,400-5,000 daily steps is a reasonable minimum goal compared to only 2,700. Let's review the evidence.
Daily Steps and Longevity
Several large studies reveal that higher daily step counts are associated with lower mortality over time. The magic number for longevity benefits seems to be around 7,500-8,000 steps per day.
A 2019 study published in JAMA Internal Medicine tracked over 16,700 older women (average age 72) for about 4 years using waist pedometers. The researchers found that women who averaged over 4,400 steps per day had significantly lower mortality rates during the study period compared to those taking less than 2,700 steps daily. The benefits continued to accrue with more steps up until about 7,500-8,000 daily steps. After that point, the reduced mortality risk leveled off and didn't improve much with additional steps.
Another study published in the American Journal of Preventive Medicine analyzed data from over 2,000 adults (average age 45) who wore accelerometers to measure daily steps. They found a steep increase in mortality among both men and women who walked fewer than 4,000 steps per day. Mortality risk progressively decreased with more daily steps up to around 12,000, after which the benefits tapered off.
Based on their data, the researchers concluded there is a direct linear relationship between daily steps taken and all-cause mortality, at least up to 12,000 steps per day. The tipping point for the highest benefits was 7,500-12,000 steps.
Interestingly, one meta-analysis published in Sports Medicine that pooled data from several studies found no additional mortality benefit from walking intensity or pace - it was the step count that mattered, not how fast people walked. As long as participants got in an adequate number of daily steps, their walking pace did not seem to independently affect mortality risk.
As one leading researcher in the field summarized, "People who took the most steps had the lowest risk for mortality. However...there does seem to be a plateau effect around 8,000-10,000 steps."
In summary, multiple studies converge to show that getting in at least 7,500-8,000 steps per day provides excellent protection against premature death, while 4,000-5,000 steps should be considered a minimum healthy target.
Steps to Improve Cardiovascular Health
In addition to longevity, several studies reveal that higher daily step counts are linked to better cardiovascular health. More steps help reduce artery stiffness and lower blood pressure, which reduces risk of heart attacks, strokes and other cardiovascular events.
A 2015 study published in Medicine & Science in Sports & Exercise examined artery stiffness in over 600 adults aged 21-85 who wore pedometers for three days. They found that taking over 7,500 steps per day was associated with significantly lower arterial stiffness compared to getting less than 5,000 steps daily. Artery stiffness progressively decreased with more steps up to around 10,000 steps, after which benefits leveled off.
The researchers concluded that "increasing CAD [coronary artery disease] patient daily physical activity to over 7,500 steps may reduce arterial stiffening and potentially lower CVD [cardiovascular disease] risk."
In another study of over 1,200 adults published in Medicine & Science in Sports & Exercise, people who walked the most steps per day (over 12,000) had about a 50% lower rate of high blood pressure compared to those who walked the least steps (under 5,000). Blood pressure decreased progressively as physical activity levels increased.
According to the American Heart Association, taking an extra 2,000 steps per day (about 1 mile of walking) can help lower blood pressure and improve cardiovascular health. They recommend building up to at least 150 minutes of moderate exercise per week, which typically translates to 7,500-9,000 steps daily for most non-athletes.
Cognitive Benefits of More Daily Steps
Emerging research shows that higher step counts are also associated with better cognitive function and less age-related decline in brain power. Regular walking may help boost blood flow, oxygenation and growth factor levels in areas of the brain related to memory, executive function and mood.
A 2018 study published in Neurology examined the relationship between physical activity levels objectively measured by accelerometers and performance on cognitive tests in over 300 older adults with an average age of 69. They found that higher daily step counts were associated with better performance on tests assessing executive function, language, attention and memory skills.
The researchers concluded that "Among older adults, higher physical activity levels, as measured by steps per day, were related to better cognitive function across several domains." The findings suggest that walking more may help reduce age-related cognitive decline.
Another study published in the British Journal of Sports Medicine tracked cognitive function over 5 years in over 700 older Japanese adults aged 65-84. They found that regularly taking 5,000-6,000 steps per day helped reduce cognitive decline compared to only 2,000-3,000 steps per day. Brain imaging revealed less age-related shrinkage in brain regions involved in memory among the most active group.
As neurologist Dr David Reynolds commented in an interview, “Aerobic exercise like walking may be key for brain health as we age. More research is confirming that walk and your brain walks with you.”
Immunity and Mental Health Benefits
Along with physical and cognitive benefits, getting adequate steps in each day also appears to boost the immune system and improve mental health.
A study in over 3,800 older adults (median age 77) published in the Journal of the American Medical Directors Association found that taking at least 7,000 steps per day significantly reduced the risk of dying from pneumonia compared to less than 7,000 steps. Walking helped strengthen their respiratory defense against serious infection.
In a mental health study published in the International Journal of Environmental Research and Public Health, sedentary adults were assigned to walk 10,000 steps per day for 10 weeks. The walking group showed significant improvements in symptoms of depression, anxiety and stress over the study period compared to non-walking controls. This demonstrates the natural mood-boosting benefits of walking.
How Many Steps Per Day Should You Aim For?
Based on the research, it appears that 7,500-9,000 steps daily is the ideal range for most health benefits. Getting in at least 10,000 steps may provide some additional advantages, but the biggest gains seem to occur up to around 8,000 steps.
Here are some key takeaways on step counts for optimal wellness:
- Aim for at least 7,500 steps per day for ideal longevity, heart health, weight management, stronger immunity and cognitive function. This level seems to be the “goldilocks zone” for most benefits.
- More is generally better. Additional steps up to 10k-12k may further enhance health and longevity prospects. But the biggest difference comes from increasing from very low to 7,500 steps.
- 4,400-5,000 daily steps is a reasonable minimum for reasonably good health, compared to only 2,700 steps which was linked to higher mortality in studies.
- Walking intensity or pace does not seem to affect health independent of total steps. Reaching a sufficient daily step count is what matters most.
- Use a fitness tracker or smartphone app to monitor daily steps and aim to gradually increase your average towards an optimal target zone.
Of course, counting steps is not the only path to health. As cardiologist Dr. Mike Evans says:
“Forget 10,000 steps... What we really need for heart health is 150 minutes of exercise that gets your heart rate into your aerobic zone each week. That could take anywhere from 6,000 to 10,000 steps depending on your current fitness level.”
Combining aerobic exercise that gets your heart pumping along with low-intensity walking throughout the day is ideal. But step counts can be an easy way to set concrete fitness goals and motivate more overall daily movement.
Now that you know it may take a bit less walking than the popular 10,000 steps benchmark to reap rewards, getting in enough for health gains should feel more achievable. Start counting your steps today and gradually build towards a target of at least 7,500 for optimal wellbeing. Your heart, brain and body will thank you.
Walking Your Way to Better Health
Adding more steps throughout your day can pave the way for a healthier, happier life. Here are some tips to help you start clocking serious step counts:
- Take regular short walking breaks at work rather than just sitting for long stretches. Even brief 5-10 minute walks make a difference.
- Choose farther parking spots and walk the extra distance. At the mall or airport, park at the end of the lot.
- Get off public transit a stop early and walk the rest of the way. Enjoy the scenery along your route.
- Schedule walking meetings when possible or convert sit-down meetings into “walk and talks.” It gets the blood flowing to the brain.
- Recruit a family member, friend or co-worker to be an accountability walking buddy. Support and challenge each other.
- Set weekly step count goals and track your progress. Slowly increase targets over time. But be kind to yourself if you fall short some days. Progress over perfection!
- Treat yourself with rewarding experiences like a scenic hike, stroll through a new neighborhood, fun music or podcast, or healthy smoothie at the halfway mark.
- Be strategic by walking vigorously up hills and slowly on flats/downhills. Mix up your pace for balance.
- Schedule walks before or after meals which aids healthy digestion and stabilization of blood sugar levels.
- Try walking meditation by staying present as you stroll - observe sights, sounds, smells and bodily sensations.
- Don’t like walking? Try other step-based cardio options like jogging, rowing, swimming, stair climbing, aerobics classes, hiking and dancing. Have fun mixing it up!
Conclusion
The path to reaching at least 7,500 daily steps may seem daunting initially if you are starting from a low fitness level. But take it step-by-step. Track your current average for a baseline. Then set realistic goals to increase your daily steps by small amounts each week. Celebrate victories of any scale to stay motivated.
Before you know it, you’ll be walking your way to better health with the recommended daily dose of steps. Now lace up your sneakers, get moving and start counting!
