Are 10,000 Steps a Day Really Necessary? A Doctor Reveals the Truth

For years, many have believed that walking 10,000 steps a day is essential for good health. However, Dr. Rangan Chatterjee, a resident physician on BBC Breakfast, reveals that this number is not based on scientific studies but rather stems from a Japanese marketing campaign before the 1964 Tokyo Olympics.

In his podcast Feel Better, Live More, Dr. Chatterjee explained during a conversation with evolutionary anthropologist Dr. Daniel Lieberman that the 10,000-step concept originated from a Japanese accelerometer, which was marketed to promote a pedometer. Since then, this number has spread globally without a clear scientific basis.

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Dr. Chatterjee emphasizes that sticking to a specific step count is unnecessary, stressing that any form of daily movement is beneficial, even if it’s less than 10,000 steps. He states: “There is no fixed number of steps the body needs each day. What matters is regular movement. Even small activities, such as climbing stairs or walking short distances, contribute to overall health.”

A study published in 2023 in the European Journal of Preventive Cardiology found that walking 4,000 steps a day could be sufficient to reduce the risk of early mortality. Additionally, every extra 1,000 steps lower this risk by 15%. The study did not set a maximum threshold for benefits, meaning that any increase in movement positively impacts health.

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Other research has also shown that walking 30 minutes a day helps with weight loss and improves heart health. Moreover, Nordic walking can increase calorie burn by 20%.

The UK’s National Health Service (NHS) recommends that individuals aged 19 to 64 engage in at least 150 minutes of physical activity per week, highlighting walking as one of the best low-impact exercises for enhancing fitness and supporting heart health.

These revelations have sparked widespread reactions. One person commented: “I had no idea that 10,000 steps came from a marketing campaign!” While another added: “It’s good to know that every step counts, and we don’t need to stress about hitting a specific number.”

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