10,000 steps: is this really the ideal goal for everyone?

The origin of the 10,000 steps

Surprise: this figure has no scientific origin. It comes from a 1960s Japanese marketing campaign for a pedometer called "manpo-kei" (10,000 steps).

That doesn't mean it's a bad target. But it's not a magic number.

What science says

Recent studies

• Harvard 2019**: Maximum benefits appear around 7500 steps
• JAMA 2020**: An increase of 2,000 steps already reduces mortality by 10%.
• Lancet 2022**: Beyond 10,000, benefits continue but slow down

The conclusion

There's no magic threshold. The more you walk, the better. But the first few thousand steps are the most important.

Calculate your personal goal

Factor 1: Your current level

• Sedentary (< 3000 steps): Aim for 5000 first
• Not very active (3000-5000): Aim for 7500
• Moderately active (5000-7500): Aim for 10000
• Active (> 7500): Aim for 12000+.

Factor 2: Your goals

• Maintain health: 7500 steps are enough
• Weight loss: 10000-12000 recommended
• Fitness: 12000+ with variable intensity

Factor 3: Your lifestyle

• Sedentary office: Add 2000 steps to your goal
• Active work: Your base is already high
• Retirement: More time, aim higher

Our NevoMove recommendation

Start with 6000

This is achievable for most and already offers real benefits.

Increase progressively

+500 steps per week until you reach your personal goal.

Customize

The app lets you set your own goal. 10,000 is just a suggestion.

The real secret

Regularity beats intensity. 6000 steps EVERY day is better than 15,000 steps once a week.

Find YOUR number, the one you can maintain over the long term.