We dug into the research, busted the myths, and shared how a simple walking habit changed everything.
A few years ago, I found myself out of breath just walking from the parking lot to the office. My energy was drained, my stress was up, and my health numbers were heading in the wrong direction. I knew something had to change, but I wasn’t sure where to start. So I just… walked. Not a marathon. Just around the block. And that one walk turned into something bigger than I expected.
You’ve probably heard it a million times: “Get your 10,000 steps in every day. It’s the secret to staying healthy!”
But is that number actually backed by science? Or is it just a slick marketing gimmick that stuck?
Spoiler: it’s a little of both.
Let’s break it down. If you’re new to this whole steps thing or want to see how it played out in real life, check out my earlier post, The 10,000 Step Secret, where I share how this all started for me.
Why 10,000 Steps Became The Number
Back in 1960s Japan, a company launched a pedometer called the manpo-kei, which translates to “10,000 steps meter.” That number? Totally made up. Not based on research. Just easy to remember and catchy.
And hey, it worked. Decades later, it’s all over your fitness tracker, health apps, wellness challenges, and probably your smartwatch right now.
But just because it started with marketing doesn’t mean it’s useless.
What the Science Actually Says About Steps
Researchers have been all over this. And while 10,000 isn’t some magic threshold, there is solid science behind the benefits of walking more.
One study in JAMA Internal Medicine found that walking just 4,400 steps a day lowered mortality rates significantly compared to walking less. The sweet spot? Around 7,500 steps. After that, the benefits start to level off.
Harvard and CDC-backed studies say the same. Walking helps with heart health, mood, blood pressure, and even how long you live.
So no, 10,000 isn’t required. But it’s a great target. It’s easy to remember, easy to track, and let’s be honest, it feels pretty good when your watch gives you that little celebration buzz.
The Biggest Myths About 10,000 Steps
Let’s shut down some of the nonsense floating around.
Myth 1: “If I don’t hit 10,000, it doesn’t count.”
Wrong. Every step counts. Whether it’s 2,000, 7,843, or 9,999, your body benefits from all of it.
Myth 2: “I’ve gotta do all 10,000 in one go.”
Nope. Break it up. Walk after meals. Pace on phone calls. Take the long way to the bathroom at work. It adds up.
Myth 3: “Walking only helps if you’re already in shape.”
Total lie. Walking is for literally everyone. No fancy gear, no gym membership, no six-pack required. Just a pair of shoes and a decision to move.
So Is 10,000 Steps the Holy Grail?
Not really. But it is a helpful goalpost.
It gives you something to aim for. And that daily step goal can be the nudge you need to get off the couch, take the dog out, or swap one episode of TV for a quick walk around the block.
The real win is consistency.
My Step Story
I didn’t start walking 10,000 steps a day to follow a trend. I did it because I was tired of feeling… off. Tired. Stuck. And yeah, my health numbers weren’t exactly thriving.
Now? More energy. Better sleep. Stronger mindset. And I feel way more in control of my health.
I wrote more about that journey right here in The 10,000 Step Secret, if you’re curious how it all started.
This isn’t about perfection. It’s about building a rhythm that works for you.
Ready to Move More Without Making It Complicated?
Here’s how to start today:
- Pick a number that feels doable. Start with 3,000 or 5,000.
- Break it up. Short walks throughout the day really do add up.
- Make it social. Walk with a friend, your kid, your dog, whoever.
- Track it. Use your phone, your watch, or a basic pedometer.
Need support or accountability? Come hang with us in the STRIDE Together Community. Just real people walking their way to better health.
The Real Question Is This:
Now that you know the truth about 10,000 steps, what are you gonna do with it?
The number doesn’t matter as much as the habit. Whether you’re hitting 12,000 or barely getting in 2K, the goal is simple. Keep moving.
Next time, I’ll share how I built a walking routine that fits around a full-time job, a business, and raising four boys. It’s not about having more time. It’s about using the time you’ve got with a little more intention.
If I can do it, so can you.
Let’s keep striding together.
💬 How many steps did you get in today? Drop your number in the comments or tag a friend who needs to see this.
