The 10,000 Steps a Day Goal: A Myth? New Research Reveals How Many Steps Truly Matter for Health

Daily Health

·

24/10/2025

ADVERTISEMENT

The idea that you must walk exactly 10,000 steps every day to stay healthy is probably wrong. A new study of older women shows that far fewer steps still give strong protection against early death and heart disease. What matters most is the grand total of steps you take, not how many days you hit a certain target.

Key Takeaways

Older women who walk 4,000 steps on only one or two days each week cut their risk of dying early by 26 % and their risk of heart disease by 27 %.
The daily step total counts more than the number of days you reach a specific goal.
No special pattern is required - any walking helps.

Rethinking the Daily Step Count

The new work shows that older women who walk just 4,000 steps in a day still lower their chance of an early death by more than one quarter, even if they manage that total only once or twice a week. The study stresses that the overall number of steps, not the spread of days, chiefly drives down death rates and heart disease.

ADVERTISEMENT

This result rejects the popular 10,000-step rule. The scientists wrote that “no ‘better’ or ‘best’ pattern” exists - people should simply walk in whatever way suits them.

Quantifying the Benefits

Women who hit 4,000 steps on one or two days per week died 26 % less often from any cause and developed heart disease 27 % less often than women who barely walked. When they raised their active days to three per week, early death dropped by 40 % and heart disease risk stayed 27 % lower.

Step totals of 5,000 - 7,000 brought further falls in overall death risk - yet the drop in heart disease death slowed. At that level overall mortality fell 32 %, while cardiovascular death fell only 16 %.

ADVERTISEMENT

Study Methodology and Conclusions

Teams that included Harvard scientists tracked 13,547 women who were about 72 years old and free of heart disease and cancer at the start. Each woman wore a step counter for seven straight days and was then followed for almost eleven years.

By the end, 1,765 women (13 %) had died and 781 (5.1 %) had developed heart disease. The authors concluded that “a greater number of steps, regardless of daily patterns, is associated with better health outcomes.” They advise guidelines to tell older women to aim for at least 4,000 steps on one or two days each week to cut mortality and heart disease risk.

Recommend

MSG: Unpacking the Science Behind the Flavor Enhancer

Explore the scientific evidence on whether MSG is bad for you, its potential benefits, risks, and tips for mindful consumption.

ADVERTISEMENT

Kiwi Crowned Top Fruit for Constipation Relief, New Guidelines Suggest

Discover the top fruit recommended by experts for relieving constipation, according to new dietary guidelines. Learn about kiwi and other beneficial foods for digestive health.

The Health Toll of Time Changes: New Study Links Clock Shifts to Increased Health Risks

Explore new evidence suggesting that the twice-yearly clock changes associated with daylight saving time could be harming your health, potentially increasing risks for obesity and stroke.

New 'Type 5 Diabetes' Linked to Malnutrition Demands Global Recognition

Health experts are calling for global recognition of 'type 5 diabetes,' a distinct form of the disease caused by malnutrition, affecting millions in developing countries. Learn more about this emerging health concern and strategies to combat it.

ADVERTISEMENT

Pedal Power: UK Study Reveals Cycling Significantly Slashes Dementia and Alzheimer's Risk

A UK study reveals that cycling significantly reduces the risk of dementia and Alzheimer's disease, offering substantial benefits for long-term brain health.

Castor Oil for Skin: A Comprehensive Comparison with Other Popular Oils

Explore how castor oil compares to other popular skin oils like olive, almond, sesame, and jojoba oil. Learn about its benefits, uses, and potential side effects for your skin.

The Surprising Health Benefits of Adding Pears to Your Diet

Discover the remarkable health benefits of eating pears regularly, from improved digestion and heart health to blood sugar management and weight support.

ADVERTISEMENT

Feeling Drained? Discover How Technology Habits May Be Sapping Your Energy

New research reveals technology overuse—especially frequent app switching and social media—may be the hidden source of your exhaustion. Learn practical tips to reduce digital fatigue and reclaim your energy, even when working from home.

Diabetes-Friendly Snack Ideas: A Visual Guide to Healthy Choices

Discover 20 diabetes-friendly snack ideas packed with protein and fiber to help manage blood sugar levels. A visual guide for healthy snacking.

Unlock Health Benefits: The Powerful Duo of Turmeric and Black Pepper

Discover how combining turmeric and black pepper can significantly enhance curcumin absorption and unlock a range of health benefits, including reduced inflammation and improved metabolic health.

ADVERTISEMENT