Why 10,000 steps?

If you’ve walked outside in the past year or two, you know that fitness trackers are all the rage. These little bands track anything from steps to calories to sleeping patterns. If you have one yourself, you may know that a common goal is 10,000 steps per day. But where, exactly, did that number come from?

The scale:

Sedentary lifestyle: <5,000 steps per day Low active: 5,000-7,499 steps per day Somewhat active: 7,500-9,999 steps per day Active: ≥10,000 steps per day Highly active >12,500 steps per day Actually, 10,000 steps has some not-so-scientific origins. A small pedometer became popular in the 1960s in Japan called a “Manpo-kei” or “10,000 steps meter.” Our now widely-accepted goal of 10,000 steps actually came about for a marketing purposes to sell pedometers over fifty years ago! That being said, science has started to catch up with this marketing strategy. Studies have been conducted to discover whether or not this trending goal is actually as healthful as we hope. This study found that while 10,000 steps had minimal changes on BMI, it had marginal effects on other aspects of your health. By walking 10,000 steps or more each day, participants experienced a decrease in blood pressure and increased exercise capacity. Another study actually did see weight loss over a 36-week period in previously sedentary, overweight, or obese adults. This study found that individuals who accumulated 10,000 or more steps per day were more likely to meet the current physical activity guidelines promoted by the Centers for Disease Control and Prevention, the American College of Sports Medicine, and the U.S. Surgeon General. It also revealed that it doesn’t guarantee meeting the guidelines for how long you should work out to reap significant health benefits, but we’ll take it as a step in the right direction. This study found that on average, participants experienced a significant decrease in BMI, waist circumference, and resting heart rate. This study found that daily walking (measured at 10,000 steps) can improve insulin sensitivity and reduce body weight. The takeaway? 10,000 steps may not be a one-size-fits-all. So why is it used? Because just like in this study, it’s been proven to increase physical activity. Because at the end of the day, our real goal is not 10,000 steps. Our real goal is to improve. Let’s move a little bit more, walk a little bit more, eat a little bit healthier, and get a little more fit with every action we take. If you’re just starting out and are averaging 500-1,000 steps per day, no one expects 10,000 tomorrow, and neither should you. Just focus on one day at a time, and try to be a little better than you were yesterday. Progress as slowly as you need to, but always keep moving towards your goal. If this week you averaged 1,000 steps, next week, shoot for 1,500 steps. Little by little, we’ll reach our health and fitness goals together! Emily Wiley iFit Trainer WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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Dash to the Finish Challenge: End the Year Strong with iFIT

We’ve reached the final stretch in iFIT’s Finish Strong journey, a three-month commitment to staying active, motivated, and focused through the end of the year. You’ve built your consistency, and now it’s time for the grand finale: the Dash to the Finish Challenge.This month is all about pushing to the finish line while celebrating how far you’ve come. Embrace the season, whether you’re walking through the holiday markets in Germany or feeling the Jingle Bell Burn in the iFIT Studio.It’s time to finish strong!Complete the workouts from your selected Challenge level by December 31, 2025 and you’ll earn this digital reward for your Trophy Case. Here are this month’s Challenges:Treadmill and elliptical workoutsWalking and Running: Finish strong this month with walks and runs! You’ll explore the famous holiday markets in Germany with Casey Gilbert, complete holiday-themed walks and runs in the iFIT Studio with Ashley Paulson, John Peel, Richard Biglia, Jesse Corbin, Pearl Fu, and Jonnie Gale, walk across a glacier in Argentina with John Peel, and wrap things up in Nepal with Ang Tshering Lama.Join the Dash to the Finish Challenge: Walk & RunCycling WorkoutsCycling: Cycle to the finish line this month! iFIT Trainer John Wessling will lead you through an interval ride and an endurance ride alongside a dog sled team in Alaska. Then, you’ll head to Colorado with iFIT Trainer Keith Gabel to explore the Devil’s Thumb Resort. Finally, iFIT Trainer Ashley McIvor will join you in Norway for a HIIT ride and strength ride that is sure to get you in the holiday spirit.Join the Dash to the Finish Challenge: CyclingRower WorkoutsRowing: iFIT Trainers Alex Gregory and Susan Francia will take you on an epic adventure this month! Join Alex in Wales for endurance and speed rowing workouts, then head to Canada for quick but effective training with Susan, focused on HIIT, power, and endurance.Join the Dash to the Finish Challenge: RowingStrength workoutsStrength: Build strength in the iFIT Studio and in Iceland this month! Catch the incredible dynamic duos of Hannah Eden and Paulo Barreto, John Peel and Ashley Paulson, and Hannah and Ashley, and a solo workout with Shannon Cooper for fun, holiday-themed workouts. iFIT Trainer Jonnie Gale will round things out with two strength-focused workouts in the stunning backdrop of Iceland.Join the Dash to the Finish Challenge: StrengthDisclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

December 1, 2025

Why 10,000 steps?

The scale:

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Dash to the Finish Challenge: End the Year Strong with iFIT