10 000 Steps a Day: Myth or Health Must-Do?

Affinity Health, a leading provider of high-quality health cover, explores the truth behind the popular fitness goal of 10,000 steps a day. For years, this number has been marketed as the golden rule for better health—but is it really necessary, or just a myth?

Many people believe walking 10,000 steps a day is the key to good health—but the truth is, this number didn’t come from science. It actually started in Japan in the 1960s as part of an advertisement for a pedometer called Manpo-kei, which means “10,000 steps meter”. The idea gained traction and eventually became a global fitness goal.

In reality, health experts say you don’t always need to hit 10,000 steps. The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity exercise each week, or 75 minutes of vigorous-intensity activity, plus strength training twice a week. For most people, that works out to about 7,000–8,000 steps a day—not necessarily the full 10,000.

Recent studies also show that walking just 4,000–5,000 steps daily can lower the risk of early death, especially from heart disease. The more you move, the greater the benefits—up to approximately 10,000 steps, at which point the improvements begin to level off.

“What really matters is consistent movement, not just chasing a number,” says Murray Hewlett, CEO of Affinity Health.

“If you can make walking, stretching, or any form of exercise part of your daily routine, you’ll already be taking big steps towards better health.”

Table of Contents

Why Steps Still Matter

Walking is one of the simplest and most accessible forms of exercise. It helps to:

Improve heart health and circulation,
Support weight management,
Strengthen bones and muscles,
Boost mood and mental health, and
Reduce the risk of chronic diseases such as diabetes and hypertension.

Add More Steps to Your Day

If reaching 10,000 steps feels out of reach, there are simple ways to add more movement to your day. Try taking the stairs instead of the lift, parking a little further from the entrance when shopping, or walking around while making phone calls.

Scheduling short walking breaks during the workday and going for a family walk after dinner instead of watching TV are also great ways to boost your step count without needing extra time in your schedule.

About More Than Just Steps

While counting steps can be a helpful way to track activity, overall fitness involves more than just walking—it requires a mix of aerobic exercise, strength training, flexibility, and balance. The World Health Organization identifies physical inactivity as one of the top risk factors for noncommunicable disease and death, estimating that up to 5 million deaths per year could be avoided if people were more active.

Final Thoughts

So, is 10,000 steps a day a myth or a must-do? The truth lies somewhere in between. While the number began as a marketing idea rather than medical advice, aiming for 7,000–10,000 steps per day is a smart way to stay active and support long-term health. Every step counts—and with Affinity Health’s 24/7 telehealth GP consultations, unlimited managed visits to Medical Society centres, preventative screenings, and access to a nationwide network of healthcare providers, members have the guidance and support they need to keep moving towards a healthier future.