The widely accepted goal of walking 10,000 steps a day has become a staple of fitness tracking, often pre-set on smartwatches and fitness apps. However, experts say the number may be more of a marketing legacy than a scientifically proven health benchmark.
As National Walking Month approaches in May, health specialists are re-examining whether the popular target is truly necessary for improving fitness, or whether it may unintentionally discourage people who struggle to reach it.
According to Professor Dane Vishnubala from the University of Leeds and chief medical adviser at Active IQ, the 10,000-step figure is believed to have originated from a Japanese marketing campaign in the 1960s linked to pedometer sales, rather than medical research.
He explained that there is no strong scientific evidence supporting 10,000 steps as an optimal threshold, adding that research shows significantly lower step counts can still deliver meaningful health benefits.
Fitness trainer Keiren Douglas from Nuffield Aberdeen gym said the goal can still be useful as a simple motivational tool, giving people a clear daily target to work towards and helping them track progress over time.
He added that consistent walking, even in smaller amounts, is often more beneficial than one large effort per week, as it helps build routine, reduces injury risk, and supports long-term adherence to physical activity.
Experts also highlight the wider health benefits of regular movement, including reduced risk of chronic disease, improved mood, and better mental wellbeing. Even short walks of 10 to 30 minutes have been linked to reductions in stress and anxiety.
However, both specialists warned that the 10,000-step target can feel overwhelming, particularly for people with sedentary lifestyles or demanding work schedules, potentially leading to frustration or a sense of failure when goals are not met.
Professor Vishnubala noted that studies suggest even modest increases in activity—from 2,000 to 4,000 or 6,000 steps per day—can still significantly improve health outcomes, raising questions about whether the universal 10,000-step message is appropriate.
Experts instead recommend a more personalised approach, encouraging people to set smaller, achievable goals and gradually increase activity levels based on individual capability and lifestyle.
They also suggest making walking more engaging through music, audiobooks, scenic routes, or social walks with friends, which can help improve consistency and long-term adherence to physical activity habits.
