The 10,000-step goal, a universal fitness target, did not originate from a scientific study. Its roots are in a 1960s marketing campaign.
The number was chosen for the "Manpo-kei," a step counter released by the Japanese company Yamasa around the 1964 Tokyo Olympics. The name translates to "10,000-step meter." Harvard epidemiologist I-Min Lee confirmed the figure was a catchy phrase with no scientific basis, designed to sell a device.
While 10,000 steps remains a healthy goal, contemporary research identifies a much lower threshold for measurable benefits.
A 2023 analysis of over 226,000 people found that the risk of death from any cause began to significantly drop at approximately 4,000 daily steps. Every additional 1,000 steps was linked to a 15% lower mortality risk.
A 2025 study from Mass General Brigham, tracking older women, found that reaching 4,000 steps on just one or two days a week was tied to a 26% lower risk of death and a 27% lower risk of heart disease compared to those who never reached that number.
The research does not invalidate the 10,000-step target. It simply moves the starting line, showing that significant health gains can begin earlier for many people.