I’m a streaker. (No, not that kind.) For nearly 1,600 days, I’ve taken a minimum of 10,000 steps every day — no exceptions. Rain or shine. Travel days. Sick days. Even “I’m-tired-and-just-want-to-sit-on-the-couch” days.
And yes, I tend to overachieve on my 10,000-step goal. My daily average is right around 19,000 steps, which might seem like a lot to some people. During my current streak, my lowest one-day count was 10,235 steps in 24 hours. In contrast, my highest daily step count (which I hit on April 7, 2021) was 102,798. Like I said … I’m an overachiever.
To hit my daily goal, I run (outside or on the treadmill), take long walks in my neighborhood, and even pace back and forth at my standing desk during endless Teams calls. But there are definitely days when I glance at my watch at 10 p.m. and realize I’ve only banked 8,600 steps and need to take a quick jaunt around the block. So, I walk tiny laps around my cul-de-sac, checking my Garmin while questioning my life choices. But hey, the streak lives on.
I’ve already written about the positive impact walking can have on a first responder’s mental health. We also know walking provides tremendous benefits for physical health. But here’s something many people don’t realize: You don’t need to hit 10,000 steps every day to see real, measurable benefits. Science says so.
The 10,000-Step “Myth”
First, let’s clear something up. The idea of walking 10,000 steps a day as a healthy standard didn’t originate in a government health agency or a university exercise physiology program. Rather, it was made up for a marketing campaign.
In 1965, the Japanese company Yamasa Tokei began producing a pedometer called “Manpo-kei,” which translates to “10,000 steps meter.” The 10,000 number wasn’t based on clinical evidence but rather chosen because it sounded good and was easy to remember. Plus, the Japanese character for 10,000 is aesthetically appealing. Yes, it’s exceedingly strange to realize the fitness goal followed by so many people might be an accident of typography.
Despite its unscientific origins, the 10,000-step benchmark stuck. The more recent rise of fitness trackers and health apps helped make it part of the zeitgeist, reinforcing the idea that anything less was inadequate. In a strange twist of “fact follows fiction,” scientific studies have shown this “mythical” number isn’t so mythical after all. It’s not a hard and fast rule, but it’s not arbitrary either. Think of it as a great upper target, not the bare minimum.
And while the original concept might have begun as a clever way to sell step counters, the global momentum it generated has helped millions adopt a more active lifestyle. It gave people a goal that’s easy to remember — one that motivated physical movement, which is almost always a good thing.
Overall Mortality Risk
Let’s start with the number one goal of being healthy: staying alive.
A comprehensive review published in the International Journal of Behavioral Nutrition and Physical Activity found mortality benefits begin at around 4,000 steps per day. That’s right — just 4,000. You could rack that up with a morning stroll and some random errands.
More specifically, the study found taking between 4,400 and 7,500 steps daily was linked with significantly lower all-cause mortality. The biggest gains occurred as you moved from sedentary to moderately active. The curve started to flatten out a bit after 7,500 steps, but there was still incremental improvement.
What we learn from this is that walking is one of the simplest ways to extend your life, and you don’t need to be obsessive about the number. Just move. The evidence tells us more movement equals more benefit, especially when moving from low to moderate levels.
What’s particularly interesting is that the benefits seem to hold steady across different demographics. Whether you’re 35 or 75, male or female, already active or just getting started, adding steps can significantly reduce your risk of early death. No gym membership required.
Cardiovascular Health
When it comes to heart health, the message is clear: Every step counts.
Again and again, research has reminded us first responders face an elevated risk of cardiovascular disease due to the unique demands of their professions. Irregular sleep patterns, high-stress situations and exposure to trauma can all contribute to increased blood pressure, elevated cholesterol levels and a higher incidence of metabolic syndrome. Studies and experience both show heart disease is a leading cause of duty-related deaths (especially among firefighters).
These occupational hazards make proactive cardiovascular care — including regular physical activity like walking —essential for long-term health and career longevity.
A 2023 meta-analysis reviewed 17 different studies involving nearly 227,000 people and found a consistent association between step counts and reduced cardiovascular mortality. The benefits kick in at just 2,337 steps per day and climb steeply from there. The study’s authors correlated the impact of step counts on the risk of cardiovascular death:
- 3,982 steps per day: 16% lower
- 6,661 steps per day: 49% lower
- 10,413 steps per day: 77% lower
Interestingly, each additional 500 steps per day was associated with a 7% reduction in cardiovascular mortality. That means parking at the far end of the lot or taking the stairs instead of the elevator might literally save your life.
It’s worth pointing out the research didn’t identify any upper limit for these benefits. The more you walk, the healthier your heart will be. And unlike other kinds of exercise, walking doesn’t require a personal trainer, expensive equipment or even a fancy watch.
It also doesn’t require you to be particularly athletic. If you’ve got feet and somewhere to go — even if it’s just back and forth in front of your desk or around and around your cul-de-sac — you can start improving your cardiovascular fitness today.
Diabetes
Besides heart health, responders are also at increased risk for developing Type 2 diabetes, largely due to the cumulative effects of shift work, sleep disruption, chronic stress, poor diet and reduced physical activity during off-hours. Studies have shown shift work alone can disrupt circadian rhythms, leading to insulin resistance and metabolic disfunction.
In fact, research published in journals such as Occupational and Environmental Medicine and The Journal of Clinical Endocrinology & Metabolism links night shifts and rotating schedules to a significantly higher incidence of diabetes. The physically demanding yet unpredictable nature of public safety work can make consistent exercise and nutrition habits difficult to maintain, putting first responders at even higher risk. Given the long-term impacts of diabetes, tailored wellness programs and lifestyle support are crucial for helping public safety employees thrive.
If you’re concerned about blood sugar and metabolic health, walking may be your best first-line defense.
- 4,500 steps per day: In a 2020 study, this threshold correlated with a 59% lower risk of developing Type 2 diabetes.
- 5,000 steps per day: Linked to improved HbA1c levels, a key indicator of glucose control, particularly in those with prediabetes.
- 6,000 steps per day: Marked a steep drop in diabetes risk, with diminishing returns beyond that point.
- 8,000 – 10,000 steps per day: Associated with decreased all-cause mortality in people with prediabetes and Type 2 diabetes.
One of the reasons walking is so good for first responders is because it activates muscles and improves insulin sensitivity. It doesn’t just help manage blood sugar levels — it helps prevent the onset of complications associated with diabetes.
Even more remarkable is that walking isn’t just preventive. Rather, it has tangible “curative” effects for those already managing chronic conditions. In some cases, it can be as effective as medication (without the doctors’ visits, co-pays and side effects).
Chronic Low Back Pain
Lower back pain is one of the most common and debilitating musculoskeletal issues facing first responders. The physical demands of the job — such as lifting heavy equipment, transporting patients, prolonged standing or driving and sudden bursts of movement during emergencies — put considerable strain on the lower back. Over time, these repetitive stressors can lead to chronic pain, reduced mobility and even disability or early retirement.
Not surprisingly, your step count might be just what the doctor ordered.
A 2024 study found walking between 101 and 124 minutes daily (roughly 8,000 to 12,500 steps, depending on pace) was associated with a 23% lower risk of chronic low back pain. Moderate or brisk walking was beneficial, but time spent walking was more impactful than intensity.
Want to live a more pain-free life? Here’s how:
- Slow pace (~2 mph): Aim for 8,000–10,000 steps per day
- Moderate pace (~3 mph): Aim for 10,000–12,500 steps per day
If you’re prone to back pain or sit at a desk all day, your best prescription is to get up and move around. Walking strengthens the muscles that support your spine, promotes circulation and improves flexibility. Over time, this can decrease inflammation and reduce the severity of lower back pain.
Mental Health
Though we’ve examined the impact of walking on various types of physical conditions, one of the most important benefits of walking isn’t physical at all. It’s psychological.
It’s no secret first responders face significantly higher rates of depression compared to the general population. The emotional toll of their duties (combined with the stigma around seeking help) often leads to underreported and untreated mental health struggles. Regular physical activity, such as walking, has been shown to help mitigate the symptoms of depression.
A 2024 study examined data from 33 studies with over 96,000 participants. The researchers found a robust connection between daily step counts and reduced depression risk:
- 1,000 steps per day: 10% reduction in depression risk
- 5,000 steps per day: Notable decline in symptoms
- 7,000 steps per day: 31% reduction in depression risk
- 7,500 steps per day: 42% reduction
- 10,000+ steps per day: No major additional benefit
When it comes to mental health, the sweet spot is somewhere around 7,000 to 7,500 steps per day. So, if you’re feeling overwhelmed or stressed, get outside and take a walk. Walking releases endorphins, supports serotonin production and can act as a natural buffer against anxiety. For people who experience seasonal affective disorder or chronic stress, even a brief walk outdoors can reset their emotional state.
Even better, walking with someone else combines movement with social connection — another powerful protective factor for mental health. Try walking with a partner or spouse. Go out with a friend. Wave at your neighbors. Pet all the dogs. Movement breeds connection.
The Bottom Line
So how many steps do you really need? Here’s a quick reference:
- 4,000 steps per day: Reduced risk of premature death
- 5,000 steps per day: Glycemic control, mental health improvements
- 6,000 steps per day: Diabetes protection
- 7,000–7,500 steps per day: Peak mental health benefits
- 10,000 steps per day: Max gains in heart health, chronic lower back pain prevention
Bottom line: The benefits of walking start well below the 10,000-step mark. There’s nothing wrong with a 10,000-step streak, if that’s what you want to do, but you’ll still see improvements in your mental and physical health at just half that level of activity. Whether you’re walking around your neighborhood or pacing your apartment while listening to a podcast, the point is to keep moving.
If you’re already walking 4,000 to 6,000 steps per day, you’re doing a lot right. If you’re motivated to aim higher, 10,000 steps per day is still a worthy (and healthy) goal. But it doesn’t need to become a source of guilt or obsession. After all, the science supports flexibility.
Consistency is more powerful than perfection. You don’t need to power-walk through life. Just keep showing up, step by step. Your heart, your back, your pancreas and yes, your brain will all thank you.
So go ahead. Walk the dog. Pace during phone calls. Stroll to your mailbox and then around the block. If you really want, start a streak. But fair warning — it might take you on a 1,600-day journey and beyond.
You might even find a little joy along the way. And really, isn’t that the healthiest outcome of all?
