The Tokyo Olympics and the Myth of 10,000 steps
If you've ever heard that 10,000 steps a day is the secret to good health, you’re not alone. But where did that number come from—and is it really necessary?
Like most people, you probably assumed that the famous 10,000 number was based on a research study published in a famous medical journal.
The origins of that number actually come from Japan in 1964, when Tokyo was preparing to host the Olympics. In the buildup to the Olympics, there was an increased focus on fitness in the general Japanese population. An awareness had begun to spread about the fact that regular exercise was a good way to fight against lifestyle diseases such as hypertension, diabetes, and strokes. The simplest exercise was (and still is) walking - anyone could do it, no special equipment was needed, and neither was any coaching or training.
Fortuitously, the modern pedometer was introduced to the Japanese marketplace at roughly the same time. That version was a simple device that could be worn around the waist and would calculate the number of steps walked.
It was at this time that a Japanese company made a pedometer named Manpo-kei, which translates to “10,000 steps meter.” The number 10,000 was chosen for its simplicity and cultural significance in Japan, where the number is associated with good fortune and longevity.
The timing was perfect for the health-conscious public who wanted to stay fit and use walking or jogging as their primary exercise tool. Many Japanese walking clubs emerged, and “Manpo-kei” became the rallying slogan for these dedicated walkers. It was the minimum distance they were expected to walk.
Gradually, this concept of walking 10,000 steps spread from the Japanese public to health-conscious walkers around the world.
So in reality, a name that began as a marketing tool became the worldwide standard for exercise. Despite the fact that there was no scientific evidence to support the exact health benefits of 10,000 steps, it simply became the widely accepted goal for physical activity. Reinforcing its role, this target has been adopted by most fitness trackers and health apps over the years.
But shouldn’t we try to see if this concept is actually accurate and useful?
Recently, a group of researchers tried to take a more objective view of how many steps could still make a big difference in preventing disease and helping us live longer, healthier lives.
This large research review (called a "meta-analysis") combined data from 57 different studies that followed adults over time. The researchers looked at how the number of steps people took each day was related to their risk of:
- Dying from any cause
- Developing heart disease
- Getting or dying from cancer
- Getting type 2 diabetes
- Developing dementia
- Experiencing depression
- Falling or losing physical function as they got older
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Instead of simply focusing only on the old “10,000 steps” rule, they explored a range of daily step counts to see how health risks changed with each increase.
The headline finding of this study was that 7,000 steps per day was actually enough to significantly reduce the risk of almost every major health problem.
Compared to someone walking only 2,000 steps per day, people who walked 7,000 steps daily had:
- 47% lower risk of death from any cause
- 25% lower risk of developing heart disease
- 47% lower risk of dying from heart disease
- 38% lower risk of dementia
- 37% lower risk of dying from cancer
- 22% lower risk of depression
- 14% lower risk of getting type 2 diabetes
- 28% lower risk of falling
Even going from 2,000 to just 4,000 steps per day made a meaningful difference in reducing risk.
It is important to note that walking MORE than 7,000 steps—up to 12,000 per day—continued to reduce risk, but the improvements were smaller. And the research suggested that for some conditions (like diabetes or cancer), walking beyond 7,000 actually didn’t add much extra protection.
This means you don’t need to hit 10,000 steps to stay healthy. If you can, that’s great—but getting to 7,000 is a realistic and powerful goal for most people.
Interestingly, the study found that younger and older adults had slightly different patterns. For younger adults, benefits kicked in around 5,400 steps per day. For older adults, even lower step counts were helpful. But in all age groups, more movement generally meant better health.
You might think walking faster helps more—but this study found that the number of steps mattered more than the speed. Cadence (or step rate) wasn’t consistently linked with better health once total steps were considered. So just as we have seen in other studies, intensity of exercise doesn’t matter as much as duration and frequency.
This study also suggested that there were other benefits beyond heart health and disease prevention: more steps were linked with better mental health and brain function. And people who walked more were less likely to be depressed or develop dementia later in life.
The takeaway is simple but powerful: Every step counts.
- Just getting to 4,000 steps per day can help reduce your risk of dying early.
- Aim for 7,000 steps daily to significantly lower your risk for heart disease, dementia, and other serious conditions.
- If you're already hitting 10,000, keep it up—there are still some benefits.
You don’t need fancy workouts or expensive equipment. A brisk walk around your neighborhood, taking the stairs, or walking the dog can all help. The truth is, you don’t have to be perfect—you just have to keep moving.
At Wisconsin Cardiology Associates, we counsel our patients to aim for 30 mins of moderate intensity 5-7 days/week. Can’t do that right away? No problem. Start with even just 5 minutes a day of something. We know for a fact that it will improve your physical health AND your mental health. Have questions about the best way you can prevent heart disease? Call us and make an appointment for a consultation.
References:
Ding Ding et al. The Lancet:Public Health Volume 10, Issue 8 e668-e681 August 2025
Photo by Arek Adeoye on Unsplash
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