Perhaps “10,000 steps was based on nothing” or “entirely fake” is a little strong, but today, scientists generally agree that there is no magic to crossing the threshold of walking 10,000 steps in a day. The New York Times went so far as to call it a “marketing accident.” To which I say: Too little, too late. I hope someone responsible for that original mythical goal has plans to compensate me for all the stress I experienced on days that I only hit 5,000 or 8,000 steps, and just could not close the third ring on my Apple Watch before bed. So far, no takers. 

But it turns out there might be real science behind a movement threshold closer to 5,000 or 7,000 steps. This 2025 study breaks it all down, but looking at the difference between 2,000 steps a day and 7,000 steps a day, more steps showed a correlation with less cancer, less type 2 diabetes, and less depression. Specifically:  

• 47% lower risk of all-cause mortality
• 25% lower risk of cardiovascular disease incidence
• 37% lower risk of cancer mortality
• 14% lower risk of type 2 diabetes
• 38% lower risk of dementia
• 22% lower risk of depressive symptoms

Obviously, correlation doesn’t mean causation, but the patterns here were pretty linear. Plus, the thing that sometimes gets lost here is simpler: Sitting too much = bad. Moving, and moving vigorously = good. Moving, for the most part, can’t entirely undo the effects of too much sitting. But more movement can and will lower your risk factors and help your body and your health in other ways. 

And most importantly, do what you can. If 7,000 steps isn’t achievable, don’t give up on getting up and moving when you can. And if you do sit at a computer most of the day, on most days (like I do), don’t assume it’s all a lost cause. Try and take a few meetings as walking meetings when you can. Suggest a 5-minute standing break in the middle of long meetings. And try and get in some exercise—bonus points if you can do it with your family or with friends, and double bonus points if you can make moving with friends or family a regular appointment. I play tennis with two friends and a coach every Thursday evening, and even though someone has to cancel pretty much every week, it still guarantees we’re all moving just a little more than we would otherwise. And we feel accountable to each other in a way that makes us cancel less often than we might otherwise. Plus, we get some time away from kids and a quick but powerful dose of friendship in the process. I can’t recommend something like this strongly enough.