Dr. Milica McDowell Debunks 10,000-Step Myth, Says 5,500 to 8,500 Is Ideal
Updated
Updated · The Times · May 16
Dr. Milica McDowell Debunks 10,000-Step Myth, Says 5,500 to 8,500 Is Ideal
1 articles · Updated · The Times · May 16
5,500 to 8,500 daily steps is the healthier target promoted by exercise physiologist Dr. Milica McDowell in her new book Walk, which argues the long-popular 10,000-step goal is overstated.
10,000 steps came from a 1960s Japanese pedometer marketing campaign, she said, while benefits begin well below that level and largely plateau after about 9,000 steps.
3,500 steps is still meaningfully better than inactivity, McDowell said, citing studies linking 5,500 steps to improved depression symptoms and 7,500 steps to lower lifetime depression risk.
3,800 daily steps may cut dementia risk by 25%, she said, while 9,800 may halve it; walking 5,000 to 6,000 steps has also been associated with lower risk of seven cancers.
23 million Britons already walk versus 6.5 million who run, McDowell said, framing walking as a cheap, accessible public-health tool for adults who may sit up to nine hours a day.
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Beyond 10,000 Steps: The Real Daily Step Count for Optimal Health Backed by Science
Overview
For years, the 10,000-step goal was seen as the standard for daily physical activity, but new research shows this number started as a marketing slogan by a Japanese pedometer company in the 1960s, not from scientific evidence. Experts now recommend a more realistic target of 5,500 to 8,500 steps per day for most adults, as studies reveal strong health benefits within this range. The latest findings highlight that while more steps are good, the health advantages level off after about 7,500 to 9,000 steps, making it easier for people to set achievable and effective daily goals.