Is 10K Steps a Day Really the Gold Standard?

10k steps a day. The golden number. Or is it?

It’s the magic number your fitness tracker nudges you toward and the benchmark so many women chase in their daily routines. But where did that number actually come from—and more importantly, is it really the best measure of your health?

The truth is, while 10,000 steps is a solid goal for many, it’s not the gold standard for everyone. We spoke to obé expert Melody D. to break down the science, the history, and what women really need to know before lacing up and logging those steps. Spoiler alert: you don’t have to hit that number to see major health benefits. Let’s walk it out.

Where Did 10K Steps a Day Come From, Anyway?

The 10K rule didn’t originate in a lab—it started with a marketing campaign. In the 1960s, a Japanese company created the “manpo-kei,” a pedometer whose name literally translates to “10,000-step meter.” The number wasn’t backed by rigorous research, but it stuck.

Why?

“It’s a concrete, measurable goal that promotes increased daily activity,” explains Melody. “Fitness trackers and health organizations adopted it, reinforcing its perception as a benchmark for healthy movement”

In short, it’s simple, memorable, and a goal that’s a slight step up from what most people are currently doing. But that doesn’t mean it’s a home run (or walk?!) for women’s health.

What Women Need to Know About Walking 10k Steps a Day

Here’s the thing: “10,000 steps is a useful guideline,” says Melody, “but it’s not a one-size-fits-all.” Your step goal should depend on factors like your fitness level, lifestyle, health status, and most importantly, how you feel.

Trying to go from 2,000 to 10,000 overnight? That’s a recipe for burnout or injury. “Start by tracking your current steps and add more gradually,” Melody advises. “Prioritize consistency over intensity, and listen to your body.”

Walking is a gentle, low-impact way to support your health, but that doesn’t mean it can’t be strategic. For example, Melody recently shifted her own fitness routine to include more low-intensity aerobic movement—primarily walking—to support long-term wellness.

“I’ve been doing less moderate-intensity cardio and added targeted sprint training,” she explains. “That 80/20 balance of walking to HIIT has improved my energy levels, hormonal balance, and nervous system—while minimizing injuries.”

She’s found a routine that feels good and is easier to stick with. “It’s a long-term investment in my quality of life as I age.”

The Benefits of More Steps (Yes, Even Small Ones)

While there’s no magic number, research shows that adding steps—at any level—can deliver measurable health benefits. A 2021 study published in JAMA found that even just 4,000 steps per day was associated with lower mortality in older adults. Other studies show cardiovascular improvements, better metabolic function, improved mood, and even lower stress levels with increased daily movement.

And for women in particular: Walking supports blood sugar regulation, hormone balance, appetite regulation, symptoms associated with menopause and PMS (premenstrual syndrome), and stress resilience—all key components of long-term health.

READ MORE: Why Everybody Needs to Walk for Exercise

Should You Aim for 10K steps a day?

It depends on your goals—and your body. Melody averages 14–15K steps per day thanks to her active lifestyle, toddler-chasing, and post-meal walks. But she doesn’t recommend chasing a number blindly. “Quality matters. A brisk walk does more for your health than a slow stroll just to hit a number.”

Ultimately, the 10,000-step guideline is a helpful motivator, not a mandate. “If you’re doing more than before, you’re moving in the right direction,” says Melody. So whether you’re clocking 3K or 13K, celebrate the effort—and give yourself credit for showing up.

If you do want to aim closer towards those 10K steps per day, how can you do it?

Easy Ways to Get More Steps (Without Rearranging Your Life)

You don’t need to hit a hiking trail to make movement part of your daily life. Try these bite-sized, step-boosting habits from Melody:

• Take the stairs instead of the elevator.
  
• Park farther away from the store entrance.
  
• Add a 10-minute walk after meals (it helps with digestion too!).
  
• Turn phone calls into walking meetings.
  
• Take your dog for an extra stroll—or just act like you have one and walk around the block.
  
• Set hourly reminders to get up and move, especially if you sit at a desk.
  
• Add resistance: “Wearing a weighted vest during walks increases intensity, calorie burn, and can support muscle and bone health,” says Melody.

The Bottom Line: Step Into What Works For You

Staying regularly active is always a good idea, but the “optimal” number of steps is the one that works for you. The 10K steps a day benchmark may have started as a marketing gimmick, but if it gets you off the couch and out for a walk, it’s done its job.

If, however, you start obsessing over hitting it at the expense of your own mental well-being, try to lose the perception of the “perfect” step count. Remember, it’s more of a marketing tactic than something backed by solid science.

Walk it Out with obé

Try an audio walk with obé Audio. You’ll have three options to choose from, depending on your style and goals:

Tempo walk: This is your steady-state cardio, aka walking at the same pace for a fixed period of time. Go for tempo when you want to build endurance.

Intervals walk: If you’re ready to push your speed (and build cardio capacity), this is it. Interval walks are good for getting really sweaty plus feeling breathless and accomplished.

Hill walk: Perfect for anyone who loves the treadmill! These walks teach you to work with more incline and resistance, which will train power and strength in your legs.