Each week, OMRF Chief Medical Officer Dr. Judith James opens “Adam’s Journal” to answer a medical question from Adam Cohen, OMRF’s senior vice president & general counsel.
Adam’s Journal
For as long as I can remember, I’ve heard that we should aim to take 10,000 steps a day. Where does this number come from, and does it really hold true as a universal standard for wellness and physical activity?
Dr. James Prescribes
Walking is excellent for your health, but there’s nothing magical about taking 10,000 steps a day. In fact, the latest research suggests that, depending on our age, fewer daily steps may be plenty for many of us.
In the ’60s, a Japanese company launched a pedometer with a name that translates to “10,000 step meter.” And that – rather than any scientific study – is where the “standard” of 10,000 steps originated.
In recent years, scientists have undertaken large-scale studies to understand how many daily steps we actually need for optimal health and lifespan. In one 2022 study, researchers worldwide combined data from more than a dozen step-count studies to compare the daily steps and longevity of over 45,000 adults.
The scientists found that in people younger than 60, logging between 8,000 and 10,000 steps per day brought the most significant reduction in premature deaths. For people aged 60 and older, that total dropped to 6,000 to 8,000 steps a day. Additional steps seemed to produce no further reduction in death rates for either group.
At the Oklahoma Medical Research Foundation, our scientists are focused not only on helping people live longer but also on extending the number of healthy years we can enjoy. And walking can almost certainly play a role in that aim.
For example, studies have found that those who take at least 8,000 steps daily have substantially lower risks for conditions including obesity, certain cancers, depression, heart disease and Type 2 diabetes.
If increasing your step count to these levels seems daunting, perhaps try to add a few hundred steps every day. Taking more steps is always better; even a slight increase can make a difference over time.
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Do you have a health query for Dr. James? Email contact@omrf.org and your question may be answered in a future column!
