TL;DR
The 10,000-step goal is a marketing myth; walking pace matters more than step count, and a brisk 30-minute walk can significantly cut mortality risk.
You've probably heard the advice to take 10,000 steps a day, but that number actually comes from a Japanese pedometer marketing campaign, not scientific research.
Pace matters more than step count
Researchers at the University of Sydney tracked the steps and walking speed of over 100,000 middle-aged adults and followed their health for about eight years. They found that people taking fewer than 5,000 steps a day, but at a brisk pace of 80 steps per minute, had a mortality risk similar to those taking 5,000 to 7,500 steps slowly at 60 steps per minute.
A brisk half-hour is enough
The key seems to be getting at least half an hour of brisk walking daily. The study also showed that people walking 7,500 to 10,000 steps a day had the lowest risk of premature death, with no added benefit beyond 10,000 steps.
So don't be chained to the 10,000-step target, but do pick up the pace when you walk.
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