What Happens To Your Body When You Walk 10,000 Steps Per Day

Walking 10,000 steps has become an aspiration for many, with fitness trackers prompting you to get up and walk in the name of reaching this step count. But where did the recommendation come from, and is it worth pursuing?

“In the 1960s, a Japanese company created a pedometer called ‘Manpo-kei’, which translates to ‘10,000 steps meter’. The number was chosen because it sounded catchy and promoted an active lifestyle,” explains Kelly Sturm PT, DPT, physical therapist and cancer rehab specialist. Yes, you read that right. This goal did not originate from health organization guidelines. Instead, it was a trendy marketing idea. 

That doesn’t mean it’s not a worthwhile goal. “Modern research has since validated the health benefits of walking more daily, even if 10,000 isn’t a strict requirement,” says Sturm. In this article, learn the pros and cons of walking 10,000 steps per day—plus other ways to stay active.

You May Reduce Your Risk of Chronic Disease

“Aiming for 10k steps per day can help you reduce the amount of time you spend being sedentary. It can help you break habits like binge-watching TV or scrolling on your phone mindlessly,” says Kaleigh Ray, ACSM-certified exercise physiologist. 

A sedentary lifestyle is linked with health issues like heart disease, high blood pressure, high cholesterol, type 2 diabetes, certain cancers, osteoporosis, depression and anxiety. So walking more can help lower your risk of these ailments. Every little bit counts, and 10,000 steps goes a long way, especially if the alternative is sitting.

 “Studies show that increasing daily step count is associated with lower mortality risk, improved cardiovascular health and better metabolic function, with benefits increasing up to around 7,500 to 10,000 steps per day,” says Sturm.

You May Live Longer

Being more active can also help you live longer. According to a 2022 study in Circulation, getting 150 to 300 minutes of moderate physical activity per week reduces risk of cardiovascular disease mortality by 22% to 31%.

A 2023 study in JAMA Oncology found that sneaking in 1 to 2 minute bouts of vigorous activity may reduce cancer risk. This could include bouts of very fast walking!

So by adding more movement to your day, you may also be extending your life span.

Your Mental Health May Improve

Turns out a “mental health walk” isn’t just a pandemic-era social media trend—science backs this benefit of regular walking. “Movement releases endorphins, helping to reduce stress and boost mood,” says Sturm. In fact, research shows that physical activity is linked with better body image, self-concept and less symptoms of anxiety and depression.

You don’t need to walk a full 10,000 steps to reap this benefit, and you can reap the benefits by starting smaller and gradually increasing your step count. Having that as a goal can help make it easier to stick with for the long haul. 

You May Not Meet Physical Activity Guidelines

The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity aerobic activity and 2 days of muscle-strengthening activity per week.

“If those [10,000] steps are brisk walking, you’re likely meeting or exceeding the recommended 150 minutes of moderate-intensity activity per week. However, step count alone doesn’t guarantee well-rounded fitness, which is why strength training and mobility work should also be included,” says Sturm. 

If your fitness goals only center around reaching 10,000 steps per day, you could miss out on the benefits of strength and mobility training—injury prevention, strong bones and increased muscle mass.

You May Overexercise

On the other hand, if you already have a well-rounded workout routine, adding 10,000 steps may be too much. “Some people may fixate on hitting 10,000 steps even if they’re already getting enough quality exercise in other ways,” says Sturm. 

Some signs of overexercise could be fatigue, low mood, frequently sore muscles and injuries. It’s also important to make sure you’re eating enough to fuel your physical activity.

If you’re someone who tends to do the most, it may be more beneficial to take intentional rest time rather than adding a 10,000 step goal.

Other Ways to Be More Active 

• Strength training: Resistance or strength training is an important kind of physical activity that’s missing from the 10,000 steps goal. Adults should do muscle-strengthening activity at least two days per week. That could be with free weights, machines or your own bodyweight.
• Stretching and mobility exercises: Yoga, mobility classes and stretch breaks make activities of daily living easier and help prevent injuries. Older adults, in particular, benefit from activities that improve balance and mobility like yoga.
• Interval training: “Short bursts of high-intensity activity (like sprint intervals or bodyweight exercises) can deliver major benefits in less time,” says Sturm. If you’re short on time, this could be more efficient than walking 10,000 steps per day.
• Playful forms of movement: As kids we hula hooped, played tag and played sports for fun, but we often lose this sense of play as adults. You don’t have to do a serious, hardcore workout to reap benefits. Playing with your kids, breaking out an old hula hoop or having a dance party all count, too!
• Unstructured movement. You can (and may already) get in physical activity without setting aside time for a structured workout. This could be through a physically demanding job, walking your dog, cleaning your house or biking to work. 

The Bottom Line

Walking more can be great for your overall health—no question about that! If aiming for 10,000 steps a day helps you be less sedentary, then go for it. It could help boost your mood, extend your lifespan and reduce your risk of chronic disease. Just remember, you don’t have to reach the full 10,000-step goal to see benefits. Plus, it’s also important to make sure you’re incorporating strength training and stretching a couple days per week. And if you tend to do the most, remember that taking rest days is an important part of an overall active lifestyle.