For years, the goal of 10,000 steps a day has been touted as the gold standard for weight loss and general health. However, new research suggests this widely accepted figure is more of a persistent myth than a scientific requirement.
New Targets for Weight Management
According to a study from the European Association for the Study of Obesity, individuals looking to lose weight or maintain their current weight do not need to hit the 10,000-step mark. Instead, the research indicates that aiming for approximately 8,500 steps per day is sufficient to maintain results and prevent weight regain.
This finding addresses a critical hurdle in public health: the tendency for weight to return after initial success. Researcher Marwan El Ghoch noted that approximately 80% of individuals with obesity or overweight who initially lose weight tend to regain some or all of it within three to five years. Identifying effective strategies to combat this trend is considered to be of “enormous clinical value.”
To optimize outcomes, El Ghoch stated that participants “should always be encouraged” to increase their daily activity to about 8,500 steps during the weight loss phase and maintain that same level of physical activity during the maintenance phase to help stop weight regain.
The Origin of the 10,000-Step Myth
While the 10,000-step target remains a common piece of health advice, Karolinska Institutet explains that the number was originally created somewhat arbitrarily “as a simple message that This proves good to move.”
For those focused on general health rather than specific weight management, the general recommendation for physical activity is actually around 7,000 steps. This guideline takes into account the low-intensity movements integrated into daily life—such as household chores and workplace activity—which typically contribute between 3,000 and 4,000 steps to a person’s daily total.
By shifting the focus toward more attainable, science-based targets, these new guidelines may make long-term wellness goals feel more achievable for the general population.
