"Not 10 thousand": scientists named the ideal number of steps per day

The famous "10,000 steps a day" rule was born not in medical laboratories but in advertising offices. Experts in physical activity and healthy lifestyle debunk one of the most persistent myths about walking.

As reported by TUT.AZ citing "Gazeta.Ru," it all started in Japan in the 1960s — the number "10,000" appeared as a marketing gimmick in an advertising campaign for the Manpo-kei pedometer. The device's name literally translated as "10,000-step counter," and that is where this standard spread across the entire world.

Physiologist Nina Duvanova cites modern scientific data: real health benefits and a noticeable reduction in the risk of cardiovascular diseases are already observed at 4,500 steps per day. According to experts, the maximum effect is achieved at the 7,000–7,500 step mark — further increases in activity yield progressively fewer tangible benefits.

Experts also draw attention to another important point: what matters is not only the number of steps but also the quality of walking. Poor posture, stiff footwear, and excessive strain can lead to increased back and joint pain — especially for those who already experience problems with their spine or knees.

The experts' recommendation is simple: before active walking, it is worth spending a few minutes warming up, and the main guideline should not be "magic numbers" but rather one's own well-being and the body's capabilities.