The goal of the 10,000 steps was not born in science, but in marketing. In 1965, a japanese company launched a pedometer called “Manpo-Kei“, which literally means “10,000-step meter”. The number was chosen for sounding well in Japanese and conveying a sense of health and vitality. Over time, the idea gained global dimension, becoming an almost universal recommendation [[1]]. More recent investigations show that health benefits appear long before 10,000 steps.A study of [[1]] wiht more than 16,000 women concluded that 4,400 steps a day already considerably reduce the risk of mortality compared to those who walk under 2,700.The benefits increase up to about 7,500 steps, when stabilized. That is, it is indeed not necessary to reach the magic number to collect results. Another study, published by the US CDC, showed that not only the amount matters, but also the intensity. Walking faster – in accelerated steps – is associated with improvements in cardiovascular health and longevity. This means that two people who do 7,000 steps can have diffrent benefits, depending on the speed and effort involved. For older adults, benefits tend to stabilize earlier. An international study coordinated by [[2]] concluded that in people over 60, about 6 to 8,000 steps already bring maximum gains in reducing the risk of early death. For younger people, the bar can be a little higher, but it is rarely necessary to reach 10,000 [[2]]. Counting steps is a simple way to motivate daily activity,but it should not be the only one. Climbing stairs, riding a bicycle, swimming, dancing or gardening also counts as movement. The World Health Institution recommends at least 150 minutes of moderate activity per week [[2]].
Here are some practical tips:
* If you walk little, increase progressively – from 3,000 to 5,000 steps already brings great benefits.* Prioritize regularity rather than obsession with the number.
* Include intensity: Walking uphill or fast is more effective.
* Combine with other physical activities that you enjoy.
The myth of the 10,000 steps remains a useful motivational reference, but it should not be seen as an absolute rule. Science shows that fewer steps can still prolong life, as long as the activity is consistent and preferably with some intensity.
