For years, the magic number 10000 has reigned supreme in the world of wellness. It appears on smartwatches, in health challenges, and all over social media—framed as the daily movement goal we should all aspire to. But where did this golden number come from, and is it really backed by science?
The origins of this popular belief might surprise you. According to physiotherapist Jesús Serrano from the Improve Clinic in Madrid, the “10,000 steps” benchmark isn’t the result of decades of medical research—but rather a clever 1965 marketing campaign for a Japanese pedometer called Manpo-kei, which translates to “10,000 step meter.” It encouraged people to walk more, and it worked. The concept took root, spread globally, and eventually turned into an unshakable daily goal.
But is 10,000 really the magic number?
Minimum or Myth?
Serrano argues that 10,000 steps should actually be seen as the minimum, not the ultimate goal.
“It’s far below what we should be moving,” he says
For people living sedentary lives—especially those working desk jobs—hitting this figure is a valuable first step toward better health, but it’s not the full story.
Rather than obsess over exact numbers, he and other experts recommend seeing walking as a daily non-negotiable—like brushing your teeth or staying hydrated.
Walking With Intention
The real value in walking lies not in the number of steps, but the quality and intention behind the movement. Psychologist Patricia de la Fuente warns against letting step goals become a source of anxiety.
“It can be counterproductive if it becomes an obsession that, instead of relaxing us, becomes one more source of stress,” she explains
The key? Walking consciously. That means paying attention to your breath, the environment around you, and how your body feels. Instead of rushing to tick a goal off your smartwatch, take a moment to be present. Choose a park, a tree-lined street, or a trail with a view. The benefits are greater than just physical—mindful walking can reduce stress, regulate emotions, and even support cognitive clarity.
Tech as a Tool, Not a Master
De la Fuente also encourages a healthier relationship with fitness tech. “We don’t consider what we really need, but rather seek to do a certain number of steps without any kind of awareness,” she says. Apps and watches can be helpful tools—if used with balance and occasional breaks. Obsessively tracking every step can disconnect us from our own body’s signals.
Serrano himself learned this the hard way. “One season I became obsessed with reaching a certain amount of steps—so much so that I didn’t sleep at night thinking about how I should walk more,” he shares. A break from his smartwatch helped him rediscover walking as a joy, not a chore.
Making Walking a Habit
To build a sustainable walking habit, Serrano and De la Fuente suggest integrating it seamlessly into daily life. Take the stairs. Walk to a nearby café. Choose fresh air over a screen break. Try to go at the same time each day and, most importantly, listen to your body.
De la Fuente offers some gentle advice for beginners:
- Walk just for the fun of it—not just to hit a number
- Start small. It’s okay to take it easy some days
- Choose peaceful, inviting environments
- Pay attention to how you talk to yourself—be kind and patient
Ultimately, whether it’s 6,000 or 12,000 steps, what matters most is moving regularly and intentionally. Walking isn’t just physical exercise—it’s a chance to reconnect with yourself, reset your nervous system, and experience the world one step at a time.
Let your body lead the way.
