If you have a smartwatch or other fitness tracker, you might get a little celebratory notification when you hit 10,000 steps — or maybe you’ve just heard someone refer to “getting their 10,000 steps in.” That benchmark persists because it’s a nice, round number that’s easier to use in marketing materials, not because there’s any scientific basis for it.
Way back in the 1960s, a Japanese company invented a pedometer called Manpo-kei, or “10,000 steps meter,” building off momentum from the 1964 Tokyo Olympics. Nearly 60 years later, it’s still the default setting in many step counters, including Fitbit devices.
While getting 10,000 steps a day is a healthy habit, you don’t have to take that many to see benefits from walking, according to experts. One study found that just 4,400 steps a day can lower the risk of early death by 41%. Benefits increased with additional steps, but topped out at around 7,500 (at least in one study looking at mortality in older women). Of course, your mileage may vary depending on your goals, exercise pace, and general health, but there’s no reason to feel discouraged if you’re not getting a full 10,000 in every day.