Is More Than 10,000 Steps a Day Worth It? Here's What the Research Says.

If you've ever tracked your daily steps, you've probably heard that 10,000 steps a day is the magic number for better health. But is there actually any benefit to walking more than 10,000 steps? Or is there a point where the extra effort just doesn't pay off?

Recent research gives us some clear answers.

The Power of 10,000 Steps

Turns out, hitting that 10,000-step mark really does matter. One big review of 17 studies found that every extra 1,000 steps you take each day can lower your risk of dying from any cause by about 15%. Even better, they found that walking as much as 20,000 steps a day kept adding benefits, no real "stop" point where it didn't help anymore.

Another study showed a similar story: the more you walk, the better, all the way up to 17,000 steps. No big drop-off where it stopped making a difference.

However, another large study found that for people under 60, benefits kept building up to about 10,000 steps a day. For folks over 60, the benefits seemed to level off a bit earlier, around 6,000 to 8,000 steps a day.

What About Walking Beyond 10,000 Steps?

So what happens if you're clocking way over 10,000 steps a day? We looked at three more studies to find out:

• One study (PMID: 37676198) looked at over 111,000 people and found that the sweet spot for the best results was around 8,700 steps a day. After that, the extra benefits started to level off.

• Another study (PMID: 31141585) focused on older women and found that benefits maxed out around 7,500 steps. More steps didn’t hurt, but they didn’t add much either.

• A third review (PMID: 34547483) pulled together results from 16 studies. They saw that mortality risk kept dropping as people took more steps, but after about 9,000 steps, the benefits slowed down.

  
  

In short: getting more steps is still good, but after 8,000–10,000 steps a day, you might not get the same huge boost as you do when you're first ramping up your daily count.

Big Picture: What This Means for You

• For most healthy adults under 60, aiming for 10,000 steps or more each day offers ongoing benefits for reducing the risk of death and improving health.

• For adults over 60, most of the benefits can be achieved between 6,000 to 8,000 steps daily, and walking beyond that may offer only slight additional protection.

• There's no harm in walking more; just know that after about 8,000-10,000 steps, the "bang for your buck" in terms of longevity gains may start to taper off, depending on your age.

How to Hit Your Step Goals (Even With a Busy Life)

We get it—life is busy. Between work, family, and everything else, finding time to rack up 10,000 steps can feel overwhelming. But it doesn't have to be. Here are a few practical tips:

• Park further away: Park at the back of parking lots or a few blocks away from your destination.

• Take walking meetings: If you’re on a call or meeting, walk while you talk.

• Set mini-goals: Aim for 2,000–3,000 steps by lunch, another 3,000 in the afternoon, and the rest in the evening.

• Use a treadmill desk: If your job allows, walking slowly while working can make a huge difference.

• Evening strolls: A 20–30 minute walk after dinner can boost your step count and help digestion.

• Dance it out: A few songs while cleaning or cooking can easily add hundreds of steps without even feeling like exercise.

  
  

Free Apps to Help You Track and Stay Motivated

There are plenty of free apps that can help you stay motivated and keep track of your progress. Google Fit offers simple tracking that syncs with most smartphones, and Apple Health comes built into every iPhone for automatic step counting. Pacer is great for setting daily goals and joining walking challenges, while MapMyWalk helps track routes and gives audio feedback. If you want a feel-good twist, Charity Miles lets you turn your steps into donations for great causes. These tools can make staying on track a lot easier, and way more fun.

Why You Should Stay Motivated to Walk More

Staying consistent with your daily steps isn't just about numbers. Here’s why it matters:

• Better heart health: More steps mean better circulation and lower blood pressure.

• Improved mood: Walking boosts endorphins and reduces stress.

• Weight management: Staying active helps balance your calories.

• Longer life: Research repeatedly shows higher step counts lower the risk of dying from major diseases.

• Stronger bones and muscles: Daily walking strengthens the body, helping you stay mobile as you age.

  
  

Even if you don't hit 10,000 every day, aiming to move more whenever you can pays off, physically and mentally.

Bottom Line

Walking is one of the simplest and most effective ways to improve your health. If you can hit 8,000 to 10,000 steps a day, you're doing your body a huge favor. And if you love walking and find yourself getting 12,000, 15,000, or even 20,000 steps? Research suggests there's still benefit, especially if you're younger.

At the end of the day, more movement almost always means better health, even if the "extra credit" isn't quite as dramatic after a certain point.

Remember:

"A journey of a thousand miles begins with a single step." — Lao Tzu

So get moving, your future self will thank you! ◡̈