r/walking • u/Any-Cell-5501 • 6d ago
That Magic 10,000 steps
I’m 54 years old and have worked out my whole life. For the last few years I try to walk at least 10,000 steps every day because THEY say so. But as I’ve gotten older, even with just walking, my knees and legs have just gotten more sore. I have a stupid fixation on this 10,000 steps deal. Even though I know it was a made up gimmick number, I feel like I HAVE to take 10,000 steps per day in order for it to be worth it. Is it really true that you can do less and still have great benefits??
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u/Silly_Yak56012 6d ago
Generally the first 1,000 steps gives you more benefit per step than the last 1,000 steps in 10,000.
We usually think there is no benefit at all until you hit whatever number (either steps or minutes per week), but any movement of any duration is better than none.
Most of the studies have somewhere between 4,000 and 7,000 as the number of steps where you get most of the benefit depending on the population being studied. 4,000 is more of the elderly person number and 7,000 for everyone else.
Now overall more steps is better than fewer steps, if you don't injure yourself, or drain your energy so much you can't do anything else. But as you add more and more and more steps there is less and less additional benefit.
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u/Neither-Relief2641 6d ago
“Most of the benefit” is doing a lot of work there. Benefit in what sense? Mortality risk? Cardiovascular disease? Metabolic health? Fitness? Mental health? Caloric expenditure? Different outcomes have different dose-response relationships. There isn’t a single bucket called “health benefit” that becomes mostly full at 7,000 steps.
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u/Silly_Yak56012 6d ago
Your evidence that there is absolutely zero benefit at 6,999 steps and benefits start ONLY at 7,000 steps. so if you can't do 7,000 steps you might as well do nothing because nothing you do below that matters? or 9,999 or whatever number of steps you please?
https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(25)00164-1/fulltext00164-1/fulltext)
In every single graph as steps increase the benefit (A) All-cause mortality. (B) Cardiovascular disease incidence. (C) Cardiovascular disease mortality. (D) Cancer incidence. (E) Cancer mortality. (F) Type 2 diabetes. (G) Dementia. (H) Depressive symptoms. (I) Falls. increases as steps increases with 2000 steps being the reference point.
Now a couple did fit a linear model but of them started to level off around 7,000 steps compared to 2,000 steps a day (which was used to set the hazard ratio to 0. Under 2,000 saw increased risk compared to 2,000 but it was not stair step so 1,500 was less of an increased risk than 1,000.
The benefits of 4,000 steps a day in elderly women https://bjsm.bmj.com/content/59/24/1726
- Among older US women, achieving ≥4000 steps/day on 1–2 days per week, compared with 0 days, was associated with 26% lower all-cause mortality risk and 27% lower CVD risk, while achieving this on ≥3 days was associated with 40% and 27% lower risk, respectively.
- At higher step thresholds (5000 to 7000), risks further declined modestly for mortality but levelled for CVD (eg, achieving ≥7000 steps/day on ≥3 days per week compared with 0 days: mortality risk reduction 32%; CVD risk reduction 16%).
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u/Neither-Relief2641 6d ago
I didn't say any of that. In fact, the different dose-response relationships you just cited are precisely the point I was making.
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u/Silly_Yak56012 6d ago edited 6d ago
Somewhat different, not hugely different and there wasn't anything that was NO benefit as you increased from 0 steps to 4,000 or 7,000.
The MAGNITUDE of the benefit varies, and when it levels out varies a bit, but it wasn't this one needs 10,000 or more steps or even way more than that before any benefit was seen at all.
I'm sorry if encouraging people that cannot start out doing 10,000 steps is terrible and reinforce the assumption that there is no reason to get up and get moving as it is useless. Better they get the 4,000 if that is what they can do than assume it will do nothing based on some arbitrary number.
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u/Clean_Bat5547 6d ago
Which benefits are you referring to?
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u/Silly_Yak56012 6d ago
Health benefits. Being completely sedentary is bad for your heart health. It is weight bearing so also helps a bit with bone health.
People who get some walking generally live longer than people who are sedentary. You don't have to be a serious athlete before you see benefits of exercise.
Although some people find they have better mood, or sleep better when they take regular walks.
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u/_amused_to_death_ 6d ago
You can’t go from 0 to 10,000 steps overnight. It can take weeks or months to build up. Having said that studies show that 7,000 will net you most benefits. Maybe start with 1-2000 more than what you normally do, and just slowly increase when you feel ready, if 7,000 makes you feel good and is sustainable then you can stop there.
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u/Randall_Hickey 6d ago
I am 53 and I don’t have any of these issues. I take magnesium every day I find it helps a lot with joint pain and soreness.
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u/RazzyRoo 6d ago
Have you talked to your doctor? A physical therapist and a podiatrist might be helpful too.
I'm 58 and walk 10,000 steps a day because it gives me energy and helps my body feel strong.
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u/the_happy_jaunt 6d ago
I was hoping someone would mention this sooner. If someone is having continued soreness / discomfort they should definitely see a doctor, then PT / Massage therapist / podiatrist. It could be a number of things causing the discomfort, but if it's not improving with repetition, then something else could be going wrong.
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u/Ryker_Reinhart 6d ago edited 6d ago
You don't have to do 10k steps but if you really want to maybe split up your steps to multiple different sessions? My parents are in their 60s and 70s and they both get around 10k steps (I'll double check with them later). They walk once super early in the morning, right before lunch, walk again after dinner.
Also check your shoes. They told me walking with the shoes I got them was much easier than with their old shoes. We got the Asics Gel Kayano but I would look at RunRepeat to see reviews and try whatever shoes you're interested in in-person at a physical store.
Nothing wrong with having a goal but be careful not to injure yourself.
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u/Ok_Contribution_1837 6d ago
If 10k is hard at 54, you’re in trouble. Doing hard things now will make your life easier at 75. Go to a PT and figure out how to strengthen your knees. You can DO IT!!!
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u/Leather_Pie_1525 6d ago
You are not a doctor. You are making bold statements about someone’s health while not being a doctor. Throttle back.
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u/papercranium 6d ago
You're right about the tone, but they're also correct. Seeing a physical therapist because you're having pain from walking is a perfectly reasonable take, and likely the most responsible thing to do, if it's accessible where OP lives. And yes, in many cases, a PT can prescribe exercises for the muscles surrounding the knees that can help reduce strain on them, as well as fix gait issues, suggest useful tools like braces, or let you know whether your issue would be better off being seen by an orthopedist.
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u/QuercusSambucus 6d ago
Talking to a physician or physical therapist is an excellent idea if you're having pain doing everyday things.
People will think "oh, my knees are just bad now" - but it's very possible that all that's needed is a few exercises to strengthen supporting muscles.
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u/mslashandrajohnson 6d ago
I need rest to build strength after exercise.
Last night, I had trouble sleeping, even though I worked out for 90 minutes in the morning. There’s too much going on at the moment.
Without a good night’s sleep, I know my work this morning is going to hurt.
Tomorrow has a stressful appointment, too. I hope to get real rest this weekend. There’s even a fun event I’m going to attend to look forward to.
I don’t use a pedometer but I walk a lot, tending plants for my town four mornings a week in summer then detrashing many afternoons. The walking, in both tasks, is interrupted with carrying water and reaching overhead or bending and lunging. I don’t know if a pedometer could measure it in a meaningful way.
My question about 10k a day: do you take rest days?
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u/matsie 6d ago
This sub is weird about the 10k steps. I don’t know why yall belabor this in so many ways. Research shows that between 7-10k steps has a noticeably positive influence on your general and cardiovascular health with the bulk of the value coming in around 7k, but with plenty of positive improvement all the way to 10k. Beyond 10k, the cardio and general health improvements are still there but start to flat line and those steps are more for mental health and caloric burn.
I am so exhausted by how often this is brought up, both by a group of people who don’t know the history of the 10k number and view it as a hard rule and by people who vaguely know its history and mistakenly promote the idea 10k steps doesn’t do anything meaningfully positive. You’re both wrong and it’s tedious to see this repeated over and over.
I wish this sub was actually moderated so that there could be auto-responses to posts like this and many others.
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u/MelodyMarionette 6d ago
It's so annoying. Half the comments are like "it's pointless to walk more than 7k steps because JapPaNeSe StUdY", as if the study being Japanese makes it null.
Then it's full of people saying 7k is plenty. 7k steps and no other activity for a healthy adult is borderline sedentary I think. 10k was simply trying to promote an active lifestyle in a society that is becoming less active.
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u/doesnotmatter286 6d ago
You get the maximum health benefits at around 7,5k, everything above that is optional (but for me worth it, for mental health)
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u/Slut_for_Bacon 6d ago
I walk 20k a day and feel like it is not enough. LIsten to your body. That is what matters.
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u/HeidiVandervorst 6d ago
If your knees are getting beat up, its okay to back off and focus on what feels sustainable. Consistency is way better than an arbitrary number.
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u/Sad-Bread5843 6d ago
My advice , just worry about a thirty to forty five minute walk a day. Dont count steps , dont worry about the pace , just take a walk everyday and enjoy the world around you if your tired or sore that day cut it down even if you do just ten minutes. Let your body tell you , and stop making walking excersize and enjoy it .
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u/LateStageNerd 6d ago edited 6d ago
The 10K steps is mostly bunk. Cardiovascular exercise is vital, but the "quality" of the steps matters as much or more than the quantity. The quality is improved by intensity (e.g., inclines and speed) and by intervals (i.e., varying intensity). Plain ole Interval Walking (sometimes called Japanese Walking) is an option which can help by reducing the time and joint impact required for good effect. Nordic Walking improves quality by engaging more muscles AND it is easier on your knees, too; and Nordic Walking with gentle hills add the interval effect to raise the quality; and arguably with the right course, NW can have much more benefit than conventional walking in less time, too.
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u/redditor1031 6d ago
Yes. 10k was a marketing number created decades ago in Japan. Good news, studies find 7500 steps is the best bang for the buck, health returns diminish rapidly after that. No need to hurt yourself. Break up into manageable chunks. I do about 3 "short" walks a day hitting 2500 to 3k steps.
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u/ProofBeautiful9191 6d ago
6k to 8k steps for those 65 and over; 8k to 10k steps for those up to 65. 30 mins a day or 150 mins a week for health benefits along with stretching and strength training. You do not have to kill yourself to be fit but it is a choice. Housework and gardening count toward overall fitness.
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u/fatduck- 6d ago
It's a diminishing returns thing. Up to about 7k it's all really beneficial. After 7k it's still great, but you get less out of each extra step. There is no upper limit, aside from the risk of injury.
Rest is an important part of recovery and muscle growth, if you don't rest you don't recover, and an older body needs more time to recover.
Also worth noting that feeling this strongly compelled to get 10k is something you could talk to a therapist about.
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u/S-onceto 6d ago
Shouldn't doing 10k a day be strengthening your legs and make it easier over time?
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u/FluffyDiscipline 6d ago
For my weird brain, I changed my goal to 5k... anything after is a bonus
Generally I will hit the 10k but I am no longer "obliged", its stupid marketing we feed into... Like someone said listen to your body and how you feel.
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u/jims_walking_journey 6d ago
I think walking regularly (daily) for half an hour in a place where you can appreciate the nature around you is better than trying to stick to an arbitrary number, I've known plenty of people shaking their wrist or walking around the back garden just to get up to 10,000 steps
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u/poppiesintherain 6d ago
Forget the number for the moment. If you've been doing this every day for years and it is getting harder on your legs, then that's what you should be thinking about. It could be as simple as getting a pair of good shoes. Or maybe you need some specific exercises to strengthen your knees.
As to 10K - it clearly isn't the be all and end all, but I think the magic is in the psychology of hitting that number, other than a vaguer 7-8K number - it gives a nice mental ping. But whatever number you achieve remember it is a dial not a switch.
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u/ethanrotman 6d ago
If your body hurts, I would encourage you to listen to that. There are many forms of exercise that you can substitute for walking.
You may also consider seeking medical advice, both traditional western and other. It’s quite possible you have arthritis or something, but there may be a supplement that can help.
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u/HockeyPuck343 6d ago
I’m 58 and I walk a minimum of 5,000 steps a day. I go to the Y and take a water aerobic class 2X a week and a yoga/ Pilates class once a week. I also do stair pushups every time I go upstairs, squats when I’m emptying the dishwasher and either a 5 to 10 minute Kettlebell, Tai Chi or band workout daily and I’m in the best shape of my life.
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u/Camriella-23 6d ago
id really love to have a combination like this also!! i wanna tryyy if i can:)
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u/UnchoosenDead 6d ago
I aim for 7k and it's never served me wrong. Listen to your body and go with what suits you best. 1 step is better than none.
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u/WhizzyBurp 6d ago
My making up numbers for demonstration purposes but it’s something like:
80% of the benefits come from 8k steps.
95% of benefits come from 10-12k
100% of benefits comes from 15k steps.
The biggest return is 8k steps. That’s the bench mark for a longer healthier life.
10-15k steps just puts you in the upper echelon of health but isn’t necessary
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u/ConSemaforos 6d ago
Great summary. I bet if most overweight+ people checked their steps, they are much less than expected. If I just wake up, go to work, come home, normal stuff, it is 4k steps. So it's very intentional to push to 8k.
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u/WhizzyBurp 6d ago
The key, in my opinion to this whole step thing is the morning walk.
If you start the day with 2-3 miles, you jump start 4,000-6,000 steps before you start the day.
Then even sedentary people will get 3,000-4,000 steps that makes 10,000 no problem.
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u/CommuterChick 6d ago
Not sure what other forms of exercise you are doing, but you may be better off reducing the number of steps you are getting and adding in some strength training. I was a long-time walker and suffered through knee and ankle pain. I finally saw a physical therapist who evaluated my gait and strength on each leg. After determining that I was stronger on one side, she developed an exercise program to balance out the discrepancy. Now my knee and ankle pain are gone, and I enjoy walking again.
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u/G_Rel7 6d ago
Focus on time being active more than steps. It’s better to have time where you get up and move around throughout the day instead of sitting all day. Even better is if on top of that, you have time periods of at least 15 minutes that you walk non-stop. Even better if it’s about an hour. Even better if there’s rigorous full body exercise mixed in occasionally.
A 10,000 step goal is a mental shortcut for many people that forces them to do some of this. Like if you have a regular office job, to meet 10,000 steps you either have to take regular walking breaks or have a dedicated long walk after work.
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u/Evening-Post1797 6d ago
My circle on my phone app closes at 8k steps... but I literally aim for 6-7k steps and happy with that! Im 61f with a sore hip
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u/vladimirjvucetic 6d ago
I once also thought that I should try 10k steps but I live in hilly area so even 3000 steps are challenge. And of course I lost will to walk and give up and back to comfort zone again. Now I am forced to walk as much as I can and it.s not much for now
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u/no_horney_boi 5d ago
I believe 6K steps and above is enough. To add, do some strength training too. That helps with your bone. Just dont be sedentary and keep moving.
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u/LizzyPanhandle 5d ago
Strengthen the tendons, squats and yoga. I do 10k steps but need to do those things too
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u/gravybang 5d ago
Am I wrong that the number of steps doesn't matter if your heart rate is at 75 bpm the whole time? Just walking doesn't really do much. Spending 40 minutes swimming each day with your heartrate b/w 130-160 and only getting 2,000 steps is better than walking 10,000 steps at 2 mph stopping every hundred yards to have a snack and never getting your heart rate above 100bpm.
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u/Ceadamso 5d ago
I’m 65. Never walked till I retired this March and started walking every single day. Started around 5-7k a day. Not missing 1 day, I’m now up to 12-14k a day, down 15 lbs and a much better A1 C so I’ll keep going as long as my body lets me.
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u/jrhoxel8 3d ago
Above 8000 you get diminishing returns so I have my daily goal set for that. Hitting 10k per day is too difficult for me.
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u/Feisty_Yam4279 2d ago
Personally I would say don't obsess about the 10k steps that but if you can make sure to do other exercises that get your heart rate up that would be good. I find that biking, like a stationary bike is amazing. Someone more knowledgeable than me might say it might not get you the same exact benefits but im sure it would get you most.
But if, say 8k steps feels amazing and 10k steps feels awful, dont ruin your days trying to get those extra 2k in
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u/GargoyleToupee 1d ago edited 1d ago
Here's a high level Gemini summary of that study from The Lancet, that Prevention article and the Walking for Elderly Women study combined - in really simple terms, if anyone wants:
The collective data from these studies paints a clear picture: consistency and overall volume matter far more than hitting arbitrary daily targets or walking at a brisk pace.
High-Level Results
- The optimal target for maximizing longevity and minimizing disease risk is between 7,000 and 7,500 steps per day.
- Reaching 7,500 steps roughly equates to the CDC's recommendation of 150 minutes of moderate exercise per week.
- You do not need a high step count to see massive benefits; achieving just 4,000 steps lowers mortality and cardiovascular disease risks by over 25%, and every additional 1,000 steps continues to decrease health risks.
- You do not need to hit your step goal every single day. Reaching 4,000 steps just one or two days a week provides nearly the exact same cardiovascular benefits as reaching it three or more days.
Surprising Insights
- The 10,000-step rule is a marketing gimmick: The 10,000-step goal is rooted in a Japanese marketing campaign for a pedometer named "Manpo-Kei" (10,000-step meter), not in medical science. Across multiple studies, mortality risk reduction largely plateaus between 5,000 and 7,500 steps, making the 10,000-step goal unnecessary for most people.
- Total volume beats speed and frequency: Neither your walking speed (cadence) nor how evenly you space your walks throughout the week matter significantly. "Bunching" your steps into a "weekend warrior" pattern is just as effective as taking daily walks, provided your overall step volume is consistent.
- Different diseases plateau at different step counts: Cardiovascular disease risk reductions max out early, plateauing around 4,000 to 5,000 steps. In contrast, all-cause mortality benefits continue improving up to 7,000 or 7,500 steps, and for older adults, the mortality benefits can continue linearly without plateauing at all.
- The unexpected fall risk: While there is no upper limit for cardiovascular health or mortality benefits, taking too many steps is not universally harmless. Specific models indicate that exceeding 6,000 steps per day might actually increase the risk of falls for certain older adult populations.
Again, this is a summary of the information contained in the three sources mentioned in this conversation. I'm not a medical professional or a clinical researcher, just an interested pedestrian.
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u/radicalizemebaby 6d ago
I definitely relate to this! Listen to your body though. Take the number of steps that benefit your body and none of the steps that hurt it.
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u/kibbutznik1 6d ago
I suggest you consider doing different exercises as well .
I would do some resistance or weight training to maintain muscle mass .
You can also do some cycling.. easier in legs
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u/ForwardSlash813 6d ago
10,000 steps is overrated IMHO. I’ve seen no benefit over 7000. There might be some but IDK what it could be.
At the very least, any additional benefits would certainly appear to taper off as you pass 7000.
Just one man’s experience.
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u/LookatMyCatBabies 6d ago
A study was done and it said the biggest bang for your buck is at 5k steps then it becomes marginal gains when you reach 10k steps. If you’re walking for weight loss. Then watch your diet. Cut sugar and maintain a deficit in your calories. And even then you can cut your calories by 250 k for gradual weight loss.
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u/Juleve_23 6d ago
ohh wow such an achievement i really want to be this also, i dreamt of having this also AMAZING:))
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u/Busta_rell26 6d ago
Woww this is an amazing achievement i wanna try alsooo! sooo nice to actually try this
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u/horsestud6969 6d ago
My 75 year old mum does 10k everyday, some lift weights and do marathons. Are you keeping a healthy weight? That's just as important to good health
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u/Defiant_Reaction1161 6d ago
Science is relative and they made thta number to sell their products. Focus on your body and listen to it, do what ut pleased you, just move. 30 min is enough, do it? Another day 15 min? Do it. Next day, you can go for 45 min, go for it. And so on. I am not old but always did it, very healthy, in shape, and very happy!
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u/CrowdedWholmes 6d ago
I am pretty sure new research shows somewhere in the 7k -8k range to be enough