Do I really need to take 10,000 steps?
- Amy Simpson
- Jun 21
- 4 min read
You’ve probably heard the magic number: 10,000 steps a day.
But did you know that it started as a clever marketing slogan from a 1960s Japanese pedometer called Manpo-kei -“10,000 steps meter”
Catchy? Definitely. Evidence-based? Not exactly… but surprisingly, they weren’t too far off.
Let’s explore what the research really says about step counts and health.
Walking is my preferred cardio (alongside sauna), and before you click away thinking I have no idea what I’m talking about - hear me out. Walking is a simple, low-barrier form of exercise with wide-ranging benefits for all ages but especially midlife and menopause. From better blood sugar control to stronger bones, healthier joints, sharper cognition, and a lower risk of death. It’s also free and something I can do daily, often with my kids in tow. Win-win.
Cut to the chase: how many steps do I really need?
A comprehensive meta-analysis published in The Lancet Public Health examined data from 15 international cohorts, encompassing 47,471 adults and 3,013 deaths. The study found that higher daily step counts are associated with a progressively lower risk of all-cause mortality, with specific thresholds varying by age:
Adults aged 60 years and older: Mortality risk decreased sharply then leveled off at around 6,000–8,000 steps per day.
Adults younger than 60 years: Mortality risk decreased steeply up to approximately 8,000–10,000 steps per day then leveled off.
Above these numbers, the risk-reduction started to plateau for both groups, however, there didn't seem to be a risk of higher step rates. These findings suggest that while increasing daily steps is beneficial across all age groups, older adults may achieve significant health benefits with fewer steps compared to younger folks.
Cardiovascular Health: Protecting Your Heart
Studies show that walking between 6,000 to 9,000 steps per day can reduce the risk of cardiovascular disease by up to 50%, compared to walking only 2,000 steps each day. Beyond 10,000 steps, the benefits tend to plateau like in the image above.
Here's how walking improves your cardiovascular health:
Lowers Blood Pressure - A simple and effective way to manage hypertension through regular movement.
Improves Cholesterol - Reduces LDL (the "bad" cholesterol) and increases HDL (the "good" cholesterol) — supporting a healthier lipid profile.
Supports Weight Management - Aids in maintaining a healthy weight, which is closely tied to long-term cardiovascular wellbeing.
Reduces Risk of Type 2 Diabetes - Just 2.5 hours of walking per week can lower your risk by up to 30%, making it a sustainable way to protect metabolic and heart health.
Is running better than walking?
Research shows that walking at a moderate pace and running at a fast pace can both lower your risk of high blood pressure and high cholesterol and that the results are comparable as long as you burn the same amount of energy doing them.
Does walking strengthen our bones?
Maintaining strong bones is essential for preventing osteoporosis and reducing the risk of fractures, particularly as we age. One of the most accessible and effective ways to support bone health is through regular weight-bearing exercise which includes walking. In fact, studies consistently show that walking helps preserve bone mineral density.
A study published in the American Journal of Medicine found that postmenopausal women who walked around 1.6 km each day had noticeably higher bone density throughout their bodies compared to those who walked less. Women who walked more than 12 km per week saw even greater benefits, especially in the legs and trunk (two areas most vulnerable to bone loss as we age!)
But it’s not just about how far you walk — how fast you walk matters too.
Research in Osteoporosis International showed that premenopausal women who walked briskly for at least 30 minutes, three times a week also had improvements in bone mineral density
What about cognitive function? Is walking good for my brain?
Walking may help in reducing the risk of cognitive decline and dementia. Higher daily step counts are linked to a lower incidence of all-cause dementia, with optimal benefits observed around 9,800 steps per day (so the higher end of the spectrum but still very achievable).
Conclusion: Is walking enough exercise?
The science is clear: you don’t need to hit 10,000 steps every day to benefit, but moving more does matter.
Walking is a great, low-impact form of exercise that supports cardiovascular health, blood sugar balance, cholesterol levels, bone density, cognitive function, and longevity, especially during midlife and menopause.
I'm really not about hustle-culture or "go hard or go home"... I think finding the movement that suits you is the most important. For me, that is lifting heavy and walking. So, the next time you’re wondering if a quick walk around the block is worth it - the answer is yes. Your brain, bones, and heart will thank you.
Take Your Next Steps with Confidence
Whether you're clocking 3,000 steps or 13,000, it’s what you build around those steps that truly matters. If you're ready to align your daily movement with real, long-term health outcomes, I’m here to support you through my Guides or 1:1 support:
Book a personalised naturopathic appointment to explore your goals in depth:
I work with the team at Fast Trak Podiatry and the physios at 3D Physiotherapy in Bendigo to offer holistic, evidence-based care that supports your
whole body, starting from the ground up.
Amy is a degree-qualified naturopath dedicated to helping busy, tired clients regain their energy and vitality.
She combines evidence-based naturopathic medicine, nutrition, and lifestyle interventions to empower clients on their journey to optimal health. Whether it’s reclaiming energy, balancing hormones, resolving digestive issues, or enhancing overall well-being and longevity, her personalised approach focuses on identifying and addressing the root cause of health concerns. With a Bachelor of Health Science, ongoing studies in a Master of Advanced Practice, and full membership in the Naturopaths and Herbalists Association of Australia, Amy offers a unique blend of traditional wisdom and science to support individuals and families at every stage of life.
Comments