The Truth about Step Goals (and Why They Matter)
We’ve all heard the magic numbers for daily steps … typically 10,000, but sometimes 8,000, 9,800, or even 12,000.
But with so many options, what’s the real goal here? And, more importantly, why does it matter? If I can understand why something is valuable, it fuels my motivation.
So here’s something fun to know: the “10,000 steps” goal actually started as a Japanese marketing campaign for a pedometer ahead of the 1964 Olympics!
Yep, it was partly a way to get people to buy pedometers.
But over time, research began showing that around 10,000 steps isn’t just a marketing gimmick—it’s genuinely beneficial.
Finding the Sweet Spot
Studies published in JAMA Internal Medicine and JAMA Neurology show that while any extra step benefits our health, 9,800 steps (I know, funny number) hits the sweet spot.
People reaching this range were shown to cut their risk of dementia by 50%— not to mention reductions in cardiovascular disease and cancer.
And here’s a standout finding: “Every 2,000 steps lowered risk of premature death incrementally by 8-11%, up to approximately 10,000 steps a day.”
Beyond lowering health risks, walking boosts blood sugar control, a big win for metabolic health. Walking also releases serotonin, our feel-good chemical, and sparks brain activity, making it easier to stay focused.
And, let’s be honest, a good walk has a way of helping us think things through, sort things out, and see situations in a whole new light. It’s a win/win.
Small Steps, Big Impact
Back to the goal: walking 8,000-10,000 steps daily can really make a difference for our health. But the real challenge? Getting there.
I know I’m guilty of brushing off reminders to “move” after sitting too long, or thinking parking at the far end of the lot won’t make much of a difference.
But research backs it up: small choices like these do matter. Those extra few minutes—whether it’s a quick stroll, a phone call walk, or a few more steps during lunch—add up.
Another perspective coms from those that think that “real exercise” only happens at the gym with a lengthy sweat session. Not true!
Walking, especially at a brisk pace or with a few hills, is truly beneficial exercise. And unlike traditional workouts, it’s easy to fit walking into everyday life: a quick walk after a meal, parking farther from the door, or taking the stairs all count.
Setting Yourself Up for Success
One thing that helps me: setting smaller check-ins. Instead of waiting until the end of the day to see if I’ve hit my steps, I aim for 5,000 by lunch. And I always try to walk for a few minutes after dinner.
It’s surprising how much less daunting the goal feels when it’s broken into chunks. Actually, walking throughout the day might even be better for us than getting all our steps in one burst.
For example, after meals, a walk can significantly reduce blood sugar spikes by engaging large muscle groups, which use glucose for energy. And in a study by Josh Clemente, founder of Levels Health, volunteers who drank a sugary Coke and then took a 20-minute walk had a 30% lower blood sugar spike than those who remained seated.
Pretty compelling, right?
What's up Next:
For the next few days, set a reachable goal—say 6,000-8,000 steps if you’re just getting started—and see how it feels.
Check in during the day and add a few steps here and there. The goal isn’t perfection; it’s about giving your body the gift of movement in ways that fit your life.
As for me, it’s 12:30 PM as I write this letter, and I’m at 5,296 steps.
Not bad, considering I haven’t gone on a dedicated walk! A strength training class, grocery store run (parking at the back, of course), and a standing call with a few tree poses thrown in all helped. I don’t take those reminder nudges for granted anymore—I pay attention, and I get done what I can.
Let me know where you are when it comes to getting those steps in, and where you want to be.
Let’s go! 😊