Walking for health: The realistic approach to step goals

Walking 10,000 steps a day has long been considered the gold standard for fitness, but according to walking expert Dr. Elroy Aguiar, this goal might not be essential for everyone. Research suggests that walking between 7,000 and 8,000 steps a day can provide most of the key health benefits, including a reduced risk of mortality, cardiovascular disease, and cancer. Here’s why you don’t need to hit 10,000 steps every day and how to set a step goal that fits your lifestyle.

The 10,000-Step Myth: Why It’s So Common

The origin of 10,000-step goal comes from a marketing campaign in Japan in the 1960s, around the Tokyo Olympics. A mango-kei pedometer, “10,000 steps meter,” popularized the idea. Since then, this number has stuck, partially because it’s simple to remember and has been used in fitness trackers as the default target. However, studies consistently show that 8,000 steps offer nearly all the health benefits that 10,000 steps do, without the added pressure.

How Many Steps Should You Walk Daily?

While walking 8,000 steps per day can significantly improve your health, the actual number you should aim for depends on your current activity level. For many, starting lower and increasing their steps gradually is a better approach. Recent studies suggest that even walking as few as 3,867 steps can reduce the risk of early death, while around 7,000-8,000 steps meet the World Health Organization’s guidelines for moderate physical activity. There’s no strict upper limit to how many steps are beneficial, but the most significant gains occur within that 7,000-8,000 step range.

Finding Your Personalized Step Goal

Setting a realistic, personalized step goal is essential for long-term success. If you’re currently walking 4,000-5,000 steps daily, increasing by 10-20% is a manageable way to improve your health without feeling overwhelmed. Fitness trackers can assist in this by gradually raising your goal based on your current activity. Ultimately, aiming for 7,000-8,000 steps a day is ideal, but it’s important to make incremental progress and adjust your goals to suit your lifestyle.