For years, we’ve heard that walking 10,000 steps a day is the golden rule for staying fit. But according to several fitness experts, that number might be more of a marketing myth than a scientific fact

In a recent interview, a certified fitness coach explained that the 10,000-step rule didn’t actually originate from health research, but from a Japanese pedometer campaign in the 1960s. While walking is undoubtedly great for your health, the “perfect” number of steps can vary depending on your age, lifestyle, and health goals.

For younger adults (20s–30s), aiming for 7,000 to 9,000 steps a day is a solid target, especially if it includes brisk walking. It helps maintain weight and improve cardiovascular health. If you’re in your 40s or 50s, about 6,000 to 8,000 steps are enough to support overall health, particularly when combined with light strength training or stretching. Seniors (60+), on the other hand, may benefit from 4,000 to 6,000 steps a day, focusing on consistency and joint-friendly movement over quantity.

The expert emphasizes that quality matters more than quantity. A 30-minute brisk walk with good posture is more beneficial than wandering aimlessly to hit a step count. Also, walking isn’t the only way to stay active — swimming, yoga, cycling, and gardening are equally effective, especially when tailored to one’s physical capacity.

So, next time you feel guilty for not hitting 10,000, remember — fitness isn’t one-size-fits-all. Listen to your body and move in ways that feel sustainable for you.