Contrary to what one might think, the threshold of 10,000 steps per day does not come from a recommendation from the World Health Organization (WHO) or a medical consensus. It actually dates back to a Japanese advertising campaign launched in 1965. A company marketed a pedometer named Manpo-Kei, literally “10,000 steps”. This round figure, easy to remember and visually strong, quickly established itself in the collective imagination, without scientific evidence that really comes to support it!
Studies that largely nuance the myth
Since then, the researchers have tried to determine whether this symbolic bar of 10,000 steps was justified. And the results are much more nuanced. A study published in Jama Internal Medicine in 2020 followed more than 16,000 elderly women, showing that from 4,400 steps a day, the risk of mortality decreased significantly, with increasing profits up to around 7,500 steps, beyond which the effect seemed to cap.
Similar conclusions have been drawn in other works, including a meta-analysis published in 2022 in The Lancet Public Health, which confirmed that a volume of walking between 6,000 and 8,000 steps per day was already more than enough to observe cardiovascular and metabolic benefits in over 60s.
“The idea that we must absolutely reach 10,000 steps is largely overestimated“, Explains Dr. Catrine Tudor-Locke, epidemiologist of physical activity, often nicknamed“ the paperback of the pedometer ”. “What is needed is to get out of sedentary lifestyle, move regularly, even if it is less.”
Less not, but better move
One of the key lessons in this research is that the quality of the walking counts as much as the quantity. A dynamic walk, even a short time, can have more impact than a long slow walk. Intensity therefore plays a major role.
“Walking 5,000 steps at a sustained pace every day is much more beneficial than 10,000 steps spread slowly without cardio“, Note Pr François Carré, cardiologist and sports doctor at the Rennes University Hospital.“And above all, this helps to break the prolonged periods of inactivity, which are the real poison of our lifestyles.”
The French Ministry of Health also recommends 30 minutes of moderate physical activity per day, without necessarily mentioning a step goal. Go up the stairs, garden, do your shopping, take out the dog: all these activities count.
A recommendation to adapt according to the profiles
Of course, needs can vary depending on age, health and habits. For sedentary or elderly people, aiming at 4,000 to 6,000 steps a day can already be immense progress. Conversely, for very active or sporting profiles, this threshold may seem very low. The idea is therefore not to impose a universal standard, but to progress from its own level.
“It is a mistake to make people feel guilty if they do not cross this legendary bar“, Insists Professor Carré.“The goal is to move a little more every week, not to religiously follow an arbitrary figure.”
So, should we continue to aim for 10,000 steps?
If you are already active, the 10,000 steps can remain a good landmark, a motivating challenge, especially if you push you to move more. But it should not become a source of anxiety or discouragement. It 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 seated, the stake is elsewhere: reintroducing movement in your daily life, regularly, practical, and pleasant. Walking a little every day, even far from the 10,000 steps, is always better than doing nothing.
🟣 To not miss any news on the Geek newspaper, subscribe to Google News and on our WhatsApp. And if you love us, we have a newsletter every morning.
