If you’ve ever opened a health app, chances are you’ve seen this goal: 10,000 steps a day.
But where did this number come from, and is it really what you should strive for?
Let’s take a closer look.
Walking IS A Simple Path to Better Health
Walking is one of the simplest, most accessible forms of exercise and the health benefits are undeniable.
According to the World Health Organization (WHO), adults should aim for at least 150 minutes of moderate-intensity activity per week.
Walking has been shown to improve cardiovascular health, boost mental well-being, and reduce the risk of chronic diseases like diabetes and obesity.
Another big advantage: it’s easy on the joints, doesn't take long, can be done anywhere, and is perfect for building sustainable, long-term habits.
But no mention of 10,000 steps there!
The 10,000 Steps Myth
Did you know that the 10,000-step goal didn’t come from science?
It actually started as a marketing strategy.
In 1965, a Japanese pedometer called the “manpo-kei” (meaning “10,000-step meter”) was released.
The company picked the number because it sounded aspirational and catchy, not really because of any health data.
That said, science now shows you don’t need to hit exactly 10,000 steps to get the benefits.
For some, it might sound intimidating, and for others it can be too easy.
It just depends on your goals and current fitness level.
If Not 10,000, What's the Real Step Goal according to Science?
Recent studies have revealed a more nuanced picture. Here’s what the numbers actually say:
- 2,500–3,000 steps/day: Associated with lower mortality rates compared to sedentary levels.
- 7,000–9,000 steps/day: A sweet spot for most adults, significantly improving health markers without being overwhelming.
- 10,000+ steps/day: Great for those aiming for additional benefits, like weight management or improved endurance, but not a “must” for everyone.
A the end of the day, the more you move, the better, but you don’t have to hit an arbitrary number to see improvements.
Instead of stressing over step counts, focus on building an active lifestyle you enjoy.
Explora's Walking Challenge
That’s where apps like Explora's Challenge come in.
Designed as a gamified step tracker, Explora turns daily movement into a fun adventure thanks to gamification.
With quests, leaderboards, and collectible characters, it makes hitting your step goals exciting.
Whether you’re walking 4,000 steps or pushing for 10,000, the focus is on enjoying the journey.
