It has traditionally been said that walking 10,000 steps a day helps prevent cardiovascular diseases, which are life-threatening in people with sedentary lifestyles. Scientific studies have analyzed this claim, seeking out what is true and what is myth.
The results of these studies are clear: the myth of 10,000 steps a day is completely unfounded. Even 4,000 steps already reduce the risk of death from any cause, and it decreases with every additional 500-1,000 steps. In recent years, studies have been published indicating that it is not necessary to reach this number to notice health benefits.
A study published in JAMA in 2021 indicated 8,000 steps a day as the optimal number, as benefits did not continue to increase beyond that point; they plateaued. Those who walked between 7,000 and 9,999 steps had a 50% to 70% lower mortality rate, and after 10,000 steps, the benefits leveled off.
In 2022, The Lancet published a meta-analysis of 15 studies conducted between 1999 and 2018 showing that adults who increased their daily steps from 3,000 to 7,000 saw their risk of mortality reduced by 50%, but taking 10,000 steps barely reduced that risk.