A lot of people are killing themselves trying to hit 10,000 steps daily, thinking it's the scientifically-proven standard for good health.
It's not.
Turns out, you've been stressing over a 1960s marketing slogan.
You might be wondering how this became the universal standard.
Well, the 10,000-step benchmark originated from a highly successful 1960s Japanese marketing campaign for a pedometer, which preceded the 1964 Tokyo Olympics. The number was chosen because the Japanese character for 10,000 resembles a person walking—not because scientists determined it was optimal for health.
While catchy, it wasn't based on scientific evidence, yet this arbitrary number became the global standard for step tracking.
The New Science: 7,000 Steps Is Your Sweet Spot
Researchers just analyzed 57 different studies and found something incredible.
When comparing 7,000 steps per day to 2,000 steps per day, the study found the following risk reductions for major health outcomes in adults:
47% lower risk of all-cause mortality (death from any cause)
25% lower risk of cardiovascular disease incidence (new cases of heart disease)
47% lower risk of cardiovascular disease mortality (death from heart disease)
37% lower risk of cancer mortality (death from cancer)
14% lower risk of type 2 diabetes
38% lower risk of dementia
22% lower risk of depressive symptoms
28% lower risk of falls
The researchers found that most of these dramatic benefits happen when you move out of what they call the "couch potato zone"—around 2,000 steps—to moderate activity.
The relationship isn't linear either.
You get huge gains going from 2,000 to 7,000 steps, but the benefits start to level off after that. So you're not missing out on much by stopping at 7,000 instead of pushing for 10,000.
Why 7,000 Steps Works Perfectly for Busy People
As a physical therapist, I've learned that 7,000 steps hits the sweet spot because it's roughly 60-120 minutes of movement (depending on your speed) spread throughout your entire day—not one grueling gym session.
Most people actually hit 7,000 steps without realizing it once they make a few strategic tweaks. That's the beauty of this approach—you're probably closer than you think.
Breaking down 7,000 steps through your actual day can look like this:
Morning Routine (2,000 steps):
Walk to coffee shop instead of driving (10 minutes)
Take stairs to your office
Park further away or get off transit one stop early
Workday Integration (3,000 steps):
Walking meetings when possible
5-minute walk after lunch (non-negotiable for your afternoon energy)
Take calls while pacing
Use bathroom on different floor
Evening Wind-Down (2,000 steps):
Walk while listening to podcasts or audiobooks
Evening stroll with partner/friends/solo reflection time
Walk to dinner instead of ordering delivery
Real Strategies for Different Work Situations
If you're stuck in back-to-back Zoom calls:
Set hourly movement reminders for even 2-3 minutes.
Stand and pace during calls that don't require screen sharing.
Use your lunch break wisely—a 15-minute walk gets you 1,500+ steps and actually boosts your afternoon productivity.
If you travel frequently for work:
Airport walking while waiting for flights can easily net 2,000 steps. (I do this a lot when travelling. I enjoy window-shopping at Duty Free)
Hotel gym treadmill for 20 minutes while catching up on emails.
Walking city exploration instead of ride-shares for short distances—you'll see more and spend less.
If you work from home:
Walk before your first meeting to mentally "commute" to work.
Take walking phone calls with friends, family, or even some work calls.
Do a post-work transition walk to separate work-life, even if it's just around the block.
Start This Week Without Overwhelming Yourself
Track your baseline for 3 days without changing anything—most people are surprised they're closer to 7,000 than they think. Then identify your easiest wins.
Which part of your day has the most flexibility?
Start with just +1,000 steps daily from your baseline. Don't go from 3,000 to 7,000 overnight.
But also, if you’re super active doing more than 7K steps and working out consistently, don’t let this study stop you either. Keep on going!
For Busy Professionals Like You
You don't need to choose between career success and health. You need sustainable systems that support your bigger goals, not arbitrary numbers that add stress to your already full plate.
Your health is your leverage point for everything else you want to achieve. Start with where you are, build the habit, and then—if you want—you can always do more.
What's your current daily step average? Reply to this email and let me know.
Talk soon,
Grazelle 🌱
PS: I crave super cold drinks these days. I guess this is how it is when you’re 6+ months pregnant.
My mango and blueberry smoothies. All mine!
Whenever you’re ready, here are some other (free) resources you can check out:
Get your action plan for health habits that actually stick. Book your free 30-minute health habit strategy session with me.
Join the free Health Habit Reset 7-Day Challenge for evidence-based strategies that fit your busy schedule.
Want to start eating plant-based? Grab this free guide to simplify your transition to a whole food plant-rich lifestyle.