Do you really need 10,000 average daily steps?

The health benefits of increasing your daily steps begin well below 10,000 average daily steps. Let us walk you through what the research shows.

Origin of the 10,000 average daily steps goal

The 10,000-step target didn’t come from scientific studies—it originated from a 1960s Japanese marketing campaign. A pedometer called “Manpo-Kei,” which translates to “10,000 steps meter,” popularized the number as an easy-to-remember goal. It stuck, becoming the standard for fitness trackers and wellness advice. However, newer research suggests that this “one-size-fits-all” approach is outdated, for the recommended number of steps per day.

So, what is a healthy number of daily steps, on average?

Considering that the average American achieves about 4,800 daily steps, the goal of 10,000 is understandably daunting to many. Fortunately, you can reap health benefits long before reaching the arbitrary 10,000-step milestone.

A healthy number of average daily steps represents an achievable increase from your baseline. For example, research shows that adding 500-1,000 steps to your daily count can bring major health benefits, even if it doesn’t get you near 10,000 steps.

Benefits of different daily step milestones

Activity category	Step count	Associated health benefits
Sedentary under 5,000 steps	2,500	Cardiovascular disease risk decreases by 7% per 500 steps above 2,500
	4,000	Risk of early death from any cause reduced
Low Active 5,000-7,500 steps	6,500	Lower blood pressure in older adults
Somewhat Active 7,500-10,000 steps	8,000	Lower risk of obesity, sleep apnea, and depression 50% reduced risk of dying from any cause compared to 4,000 steps
	9,800	Reduced risk of dementia
Active More than 10,000 steps	10,500	Risk of dying from cardiovascular disease is 77% lower than at 2,500 steps.
	11,000	Risk for high blood pressure, diabetes, depression, obesity, and sleep apnea decreased by 25%-50% compared to 6,000 steps
	11,500	Risk for early death is 67% lower than at 4,000 steps.

Moving more is what matters: Tips for adding steps to your day

1. Determine your baseline step count: This will help you monitor your progress over time.
2. Set realistic goals: Small, incremental increases are sustainable and rewarding. For example, if you average 3,000 steps daily, aim for 3,500 to start.
3. Incorporate walking into your daily routine: Take the stairs, park farther away, or enjoy a quick walk during lunch breaks.
4. Focus on consistency: Regular, moderate activity—whether walking, yoga, or cycling—matters more than step count alone.
5. Make it enjoyable: Walk with a friend, listen to music, or explore nature to make movement a habit you look forward to.

Track your steps with MyNetDiary

Just as tracking food increases awareness of how your choices fit with your nutrition goals, tracking steps can help motivate you to get more movement throughout your day to meet your fitness goals.

If you monitor steps with a tracker such as FitBit, Garmin, or AppleWatch, you can sync your device with MyNetDiary. You can then view your daily steps on your Dashboard. You can also set your daily step goal and view progress charts by tapping “Steps” on your Dashboard.

Every step you take is a step toward better health

So, take a deep breath, lace up your sneakers, and start moving—whether 4,000 steps, 10,000 steps, or anything in between.

Still new to MyNetDiary? Learn more today by downloading the app for FREE.

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Exercise->Walking & Steps Tracking & MyNetDiary->Tracking Exercise