Is the "10,000 Steps Myth" True? — A Complete Guide for Japanese People to Scientifically Understand the "Optimal Step Zone"

1. Where Did "10,000 Steps" Come From?——Tracing the Myth's Origin

The 10,000-step goal originated around the time of the 1964 Tokyo Olympics, from an advertising slogan for the "Manpo-kei" pedometer sold by the Japanese company Yamasa Tokei. It was not scientifically calculated but rather a marketing strategy focused on memorability. menshealthforum.org.ukAfrican ResourcesThe Guardian

2. Latest Research Shows the "Minimum Necessary" and "Plateau" Points

A large-scale study targeting elderly women reported that even 4,400 steps a day significantly reduced mortality risk, with the effect plateauing around 7,500 steps. JAMA NetworkPubMedNational Institutes of Health (NIH)

A meta-analysis integrating 15 studies also indicated that while increased steps reduced mortality and cardiovascular disease risks, the returns diminished around 8,000 steps. The LancetOxford AcademicPMC

A new study published in 2025 reports that "7,000 steps are sufficient for health benefits," suggesting that even less than 10,000 steps can reach the "passing line." The Guardianmetropoles.comInfoMoney

3. Step Count Effects on Dementia Risk and Mental Health——Peak at About 9,800 Steps?

A follow-up study on dementia risk suggests that 3,800 steps a day reduce the risk by 25%, with the effect plateauing around 9,800 steps. Harvard Health

Walking has also been reported in several epidemiological studies to help reduce depression and anxiety, summarizing that increased steps have benefits for both mind and body. The GuardianVerywell Health

4. "Intensity" is Key: 100 Steps/Minute as a Moderate Intensity Benchmark

Not just the number of steps, but the speed of walking—intensity—affects health benefits. Several studies confirm that about 100 steps per minute is a benchmark for moderate intensity (approximately 3 METs). bjsm.bmj.comBioMed CentralHarvard Health

If managing by heart rate, 50-70% of maximum heart rate is considered "moderate," and the "talk test," where you can converse but not sing, is also convenient. Verywell Health

5. WHO's Recommended "150-300 Minutes a Week" of Aerobic Exercise and Step Count Relationship

The World Health Organization (WHO) recommends 150-300 minutes of moderate-intensity or 75-150 minutes of high-intensity aerobic exercise per week for adults. It's important to look at "time × intensity" rather than just step count. PMC

6. "Optimal Step Count" Varies by Age, Fitness, and Conditions

For the elderly or those with chronic conditions, setting a step count that can be achieved without strain is safe. Meanwhile, for younger and middle-aged individuals, combining steps with strength training or HIIT is more advantageous overall (recommendations are based on research inferences and WHO guidelines). PMCOxford Academic

7. Step Breaks as a Countermeasure to "Sitting Too Much"

Prolonged sitting is an independent risk factor. Standing up every 1-2 hours to walk a few hundred steps, using stairs, and other "fragmented walking" contribute to health promotion. This is an inference from WHO guidelines and behavioral science research. PMCLippincott Journals

8. Wearable Devices as "Motivation Boosters"

Smartwatches and pedometer apps have been proven to increase physical activity through self-monitoring. Lippincott JournalsScienceDirect
However, if being too focused on numbers becomes stressful, "loose management" by looking at weekly averages or trends is also an option (author's suggestion, based on behavioral science theory).

9. Pros and Cons of "Aiming for 10,000 Steps"

Pros: The goal is simple and easy to remember / It can be a "trigger" for those who are inactive to take action. InfoMoneyInfoMoney
Cons: Unrealistic for busy people→ Risk of discouragement / Excessive strain can lead to leg and joint issues / Tendency to overlook other exercises with "walking is enough" mindset. Marie Claire UKThe Lancet

10. Tips for Increasing Steps in Japanese Daily Life

• Get off one station early and walk / Walk two bus stops.

• Take a "10-minute × 2" walk during lunch breaks.

• At home, increase walking frequency by not consolidating cleaning, laundry, and shopping into one trip.

• Use stairs instead of elevators, and go to the front door to receive deliveries instead of using drop-off services.

11. Checkpoints to Prevent Injuries and Overwork

• If plantar fasciitis or knee pain occurs, prioritize "form improvement and strength enhancement" over "step count." Health

• Shoes should be lightweight with cushioning, suitable for walking/running. Health

• For ultra-long distances over 20,000 steps, consider it an event due to time cost and fatigue, and maintain a manageable daily step count. Marie Claire UK

12. Q&A: Common Questions

Q1. I mostly stand at work. Should I walk more?
A. Standing work often lacks sustained moderate intensity. Adding rhythmic walking even for short periods or light strength training can provide balance. PMC##