Weight-bearing, joint-friendly and free. More daily steps are associated with lower mortality up to a plateau.
The 10,000 myth
10,000 steps began as a 1960s marketing slogan. Benefits in studies tend to plateau around 6,000–8,000 steps for older adults and 8,000–10,000 for younger adults.
Evidence & sources
More daily steps are associated with lower all-cause mortality, leveling off around 6,000–8,000 steps (60+) and 8,000–10,000 (under 60). Evidence: moderate. Known: Meta-analysis of 15 cohorts (~47,000 adults). Unknown: Observational — fitter people walk more. Source: Paluch et al., The Lancet Public Health, Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts (2022).