Lifestyle

Is walking 10,000 steps a legit fitness goal or a marketing myth?

Published

5 months ago

July 13, 2025

Is walking 10,000 steps a legit fitness goal or a marketing myth?

The magic number shows up on smartwatches, fitness apps and office step challenges. For many, hitting 10,000 steps in a day has become a marker of good health — a goal that prompts post-dinner walks, lunchtime laps around the block and a reason to park a little farther away.

While the target is widely embraced by doctors and their patients, its origins are less scientific than some may expect.

“The whole idea behind the 10,000 steps was actually a marketing campaign for a company in Japan that developed a pedometer,” said David Raichlen, professor of biological sciences and anthropology at USC.

The idea of walking 10,000 steps a day gained popularity in Japan in the 1960s, when a company introduced a pedometer called the Manpo-kei — a name that translates to “10,000 step meter.” Released around the time of the 1964 Tokyo Olympics, the product gave people a numerical goal and helped sell pedometers.

“It was kind of brilliant,” Raichlen said. “Is it arbitrary? Yes.”

A couple take advantage of pleasant weather to walk their dog in the Venice Canal Historic District in Venice Beach.

(Allen J. Schaben / Los Angeles Times)

Researchers say that even if the number wasn’t evidence-based at the time, it caught on for a reason — and may have landed close to a meaningful benchmark.

“It turns out, bizarrely enough, they probably weren’t that far off, even though they did not have any of the epidemiological data to support it at the time,” Raichlen said.

In the years since the 10,000 step target gained attraction, researchers have tried to pinpoint how many daily steps are actually linked to better health outcomes. Some studies show that benefits such as reduced risk of cardiovascular disease begin around 2,500 to 3,000 steps a day. Others suggest a plateau of health-related benefits begins around 7,500 steps, Raichlen said.

Still, many public health messages continue to promote the five-digit mark, and fitness trackers, including Fitbits and other smart devices, often set 10,000 steps as the default daily goal.

Dr. Gregg C. Fonarow, interim chief of cardiology at UCLA, said step counts are a practical, easy-to-understand way to communicate physical activity guidelines with patients. He often recommends 10,000 steps and doesn’t view the number as random.

“Conveying step count is one of the ways of quantifying, easily and understandably, a trackable, actionable way to communicate what would be a good level of physical activity for them,” Fonarow said.

Searches for "walking 10000 steps" have increased over the past five years.

He said 10,000 steps equals roughly five miles of walking and about 150 minutes of moderate-to-intense activity — in line with existing guidelines for weekly exercise.

Still, Fonarow acknowledges that research findings vary. He cites one study that found risk reduction plateaued around 7,500 steps for older women, while other studies have found benefit continuing through 10,000 steps or more. “Walking is a fantastic form of exercise,” Fonarow said. “It improves blood pressure, supports brain health, reduces insulin resistance and helps strengthen the blood vessels.”

Raichlen said he typically avoids prescribing specific thresholds. While 10,000 steps may be a useful goal for some, he said, it is not a requirement for good health.

“A little bit is better than nothing, and then a little bit more is better than that,” Raichlen said.

However, the type of walking matters. Researchers have found that cadence — how many steps a person takes per minute — can influence the impact of physical activity. A brisk walk offers greater cardiovascular benefit than a slower pace even with the same total step count.

One man in a white shirt and another in a blue one on their 41-miles of walking across Los Angeles.

“You don’t have to run,” Raichlen said. “But more intensity is generally better.”

What’s not clear, he said, is whether there’s an upper limit where benefits begin to decline — or if more steps always yield more return.

He said walking more is generally tied to lower risk of several chronic conditions, including diabetes, dementia and cardiovascular disease, but the risk reduction plateaus after a certain point.

“The health outcome you are interested in — whether that be heart disease, diabetes, dementia — there are different steps recommended,” he added.

Raichlen also pointed out that the effectiveness of a given step count may differ by age and that most existing studies rely on wrist-worn accelerometers, which can vary in precision.

“You can use multiple methods and end up with multiple different step counts from the exact same person,” Raichlen said, adding that his sister-in-law and her son tracked their steps on a recent trip to Disneyland using different devices — one with a phone, the other with an Apple Watch — and came away with very different totals.

That variation, he said, reinforces the importance of using step counts as a guide rather than a rigid rule.

“The best thing people can do is to be their own study,” Raichlen said. “Look at what you’re doing today and try to do more tomorrow.”

Fonarow said he often encourages patients to build activity gradually. For those who are largely sedentary, trying to walk 10,000 steps on day one may not be practical. “We really need to personalize these recommendations,” he said, adding that some people may choose to add resistance — like a weighted backpack — for additional benefits, but it’s not necessary for improved health.

Dr. Parveen Garg of Keck Medicine of USC also sees patients aiming to meet step goals. While spreading activity throughout the week is ideal, he said it’s fine if some days are more active than others. For patients with limited time or energy, walking more on the weekends or during longer breaks can still offer meaningful benefits.

Garg said he reminds patients that walking is beneficial even at lower levels. Multiple studies show that risk of cardiovascular disease and premature death decreases measurably beginning around 2,500 steps per day, he said.

While spreading activity throughout the week is ideal, he said it’s fine if some days are more active than others. For patients with limited time or energy, walking more on the weekends or during longer breaks can still offer meaningful benefits. Like other experts, Garg emphasizes that the benefits of movement don’t begin at 10,000 steps — they can start much earlier.

“As humans, we like goals,” Garg said. “We like to feel like we’ve accomplished something. We like to check off boxes. … It does give people a goal to accomplish. In that aspect, it’s really great — as long as it does not discourage people.”

He encourages his patients to prioritize aerobic activity — movement that gets the heart rate up — even if it’s done in short bursts or mixed into daily routines.

Whether a person walks 2,000 steps or 10,000, local experts agree the key is consistency, and increasing activity over time can be beneficial.

“Just keep moving,” Raichlen said.

Lifestyle

Libraries and museums get federal funding back after Trump cuts

Published

3 hours ago

December 4, 2025

Press Room

Libraries and museums get federal funding back after Trump cuts

The building that houses the IMLS. Earlier this year, President Trump issued an executive order dismantling the agency.

Jacquelyn Martin/AP

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Jacquelyn Martin/AP

The Institute of Museum and Library Services is reinstating all grants that were previously terminated by the Trump administration. A short statement posted on the agency’s website Wednesday reads, “this action supersedes any prior notices which may have been received related to grant termination.”

The IMLS is the independent agency in charge of awarding federal grant funding to libraries and museums across the country. Earlier this year, it was the target of one of President Trump’s executive orders, which led to the termination of grants that had been previously awarded.

Library insiders said the move particularly hurt small and rural libraries, with limited access to other sources of funding.

On Tuesday, a federal judge issued a preliminary injunction on President Trump's attempt to dismantle the IMLS.

In response to the EO, attorneys general in 21 states filed a lawsuit against the administration, and in November a Rhode Island District Court judge ruled that the Trump administration’s actions were unlawful. Now, libraries and museums across the country will have access to money that had been stuck in a months-long limbo.

American Library Association President Sam Helmick said in a statement that the reinstatement was a “massive win” for libraries in all states.

“We are breathing a sigh of relief, but the fight is not finished,” the statement reads. “The administration can appeal court decisions. Congress can choose to not fund IMLS in future years. ALA calls on everyone who values libraries to remind their Congressmembers and elected officials at every level why America’s libraries deserve more, not fewer resources.”

NPR has reached out to IMLS representatives for comment.

Generally speaking, federal funding only makes up a small portion of the budget for public libraries. But it does help pay for workforce training and pilot programs, and it supports basic library services such as internet access in rural libraries. The IMLS awarded $266 million in grants to museums and libraries in 2024.

Lifestyle

24 gifts to spoil yourself with this holiday season

Published

4 hours ago

December 4, 2025

Press Room

24 gifts to spoil yourself with this holiday season

If you buy a product linked on our site, The Times may earn a commission. See all our Coveted lists of mandatory items here.

While brainstorming for this year’s gift guide with the editorial team, Goth Shakira, Image magazine’s love columnist holding court in the stars, immediately replied “luxury dental care for life.” And I’m with her. When thinking about what I wanted, things that immediately came to mind leaned closer to necessities: student loan forgiveness, a new personal laptop, therapy.

But this is a gift guide for you, our readers, and is written with revelry — meaning merrymaking, noisy partying, dancing until the lights come up — in mind. What would we desire if basic necessities weren’t an issue? If we didn’t have any cares in the world? That permission to fantasize might be the biggest gift of all.

“Artists in Space” by Mr. Wash, pre-order for $55

(Joppe Jacob Rog) (Joppe Jacob Rog)

I find it absolutely fascinating to see where artists work and how they live — and I can only assume that Mr. Wash has asked all the right questions when doing these studio visits around L.A. store.artbywash.com — Elisa Wouk Almino

Apartamento Magazine, “Happy Victims” by Kyoichi Tsuzuki, $68

The book documents Tokyo’s most hardcore fashion collections among a trove of their most treasured items. A grail for obsessive little fashion freaks everywhere. apartamentomagazine.com — Julissa James

Rimowa, Classic Cabin Carry-On, $1,600

When you’re traveling twice a month for work, airport style isn’t optional; it’s part of the job. rimowa.com — Keyla Marquez

Susanna Chow, Carrie Shearling Coat in burgundy, $995

I’ve always appreciated a fur coat’s timeless and hedonistic glamour, and any lover of ’60s and ’70s fashion needs a shag coat to accompany their nights out in platform boots. susannachownyc.com — Katerina Portela

Botanarchy Herbs + Acupuncture, Elemental Medicine sessions, $265 for 1.5-hour new patient appointment

(Jessica Chanen Smith)

Practitioner Carolyn Barron really is “a poet first and a doctor second,” and I leave every visit to her AcuTemple feeling a little closer to the mystical and to myself. botanarchy.com — Claire Salinda

Plasticana, Recycled Hemp Garden Clogs, $68

Do I already have clogs from UGGs and Rothy’s? Yes. Do my eyes light up with envy and joy any time I see someone in NELA wearing these artist-chic yet garden-friendly clogs from Plasticana? Also, yes. gardenheir.com — Karla Marie Sanford

Issey Miyake, IM-101 Sunglasses, $560

The IM-101 reproduces an Issey model from 1985, when I couldn’t afford nice sunglasses (I was a baby). But now I have a second chance to turn heads with these futuristic, zig-zag frames. Frankly, that’s the only way I want to live. isseymiyake.com — Dave Schilling

Prada, Teddy key chain charm, $925

I love carrying a tiny friend with me; this addition to my everyday bag would make a chic little wave in a sea of Labubus. prada.com — Goth Shakira

La Bonne Brosse, N.03 the Gentle Scalp Care HairBrush in saffron yellow, $198

I take every opportunity to make my life more colorful and whimsical — which this brush accomplishes while also making my hair silky and scalp healthy. labonnebrosse.com — EWA

Lucky Star Candle, Ladder Candle, $70

While the creations from independent L.A. brand Lucky Star Candle are technically burnable, I prefer to display them around my house like beautiful wax sculptures whose sole purpose is alighting aesthetic pleasure within me. luckystarcandle.com — JJ

The Row, N/S Park Tote in black suede, $1,490

(SSENSE)

This tote is my first piece from the Row, and one I’ll cherish forever. Effortless, timeless and a reminder of the milestones I’ve worked hard to reach. ssense.com — KM

Le Labo, Limited Edition 3×5 ml Discovery Set, $70

As a fragrance lover with too many options to choose from, sample sets are a life saver. Enter cult-favorite New York label Le Labo’s most affordable holiday set, complete with three of their best-selling scents. From the musky floral Another 13 and Western desert Santal 33 to elegant tea-inspired offering Thé Noir 29, my next signature scent awaits. lelabofragrances.com — KP

Chava Studio, Funnelneck Reversible Shirt, $560

After buying a few other “practical” shirts from Olivia Villanti’s bespoke line, I finally ordered the funnelneck reversible shirt last time I visited her CDMX studio. It has since become one of my go-to tops given its versatile styling and unexpected yet understated silhouette. chavastudio.com — CS

D.S. & Durga, Cowgirl Grass Perfume, $210

My mom balked when I told her about buying this scent, my first big-girl purchase in L.A. But when I’m wearing this perfume — and receiving plentiful compliments, by the way — I feel the opposite of regret. dsanddurga.com — KMS

Zana Bayne, Leather Martini key chain, $60

For me, martinis are not just a drink. They’re a gateway into the magic of a perfect evening and the most crucial party accessory. I know that’s a love I share with L.A. designer Zana Bayne, who offers a studded leather key chain in the iconic shape of the classic martini glass. zanabayne.com — DS

HigherDOSE, Red Light Mask, $349

I use this mask every other night. In addition to toning and smoothing my skin, it improves my mood and helps me sleep. higherdose.com — GS

Louis Vuitton x Takashi Murakami, Capucines Mini Tentacle, price upon request

Louis Vuitton X Takashi Murakami Tentacle purse

I love thinking of a bag as a tentacle, and with this reimagining of Marakami’s Mr. DOB as a vibrant octopus, I’m ready to channel some Ursula energy. louisvuitton.com — EWA

Spinelli Kilcollin, Harlow Emerald Cut ring in silver, $5,100

Often imitated, never duplicated, a ring from Spinelli Kilcollin is both classic and subversive enough to be interesting for decades to come. Made in L.A., this chunky, layered silver piece often shows up in my dreams, begging: “buy me, buy me …” spinellikilcollin.com — JJ

Maison Margiela, Tabi Broken Mirror Embroidery, price upon request

Maison Margiela Tabi Broken Mirror Boots

Only 25 pairs exist in the world. They’re iconic, subversive and unapologetically Margiela — everything I love in a shoe. maisonmargiela.com — KM

Chloé, Paddington Bag in Crafty Brown, $2,750

Slouchy and decorated in padlock hardware, Chloé’s certified it-girl bag is my dream silhouette. I can imagine it overflowing with lipsticks, credit cards, love letters and to-do lists in true messy city girl fashion, one that I can only hope to emulate. chloe.com — KP

7till8, Custom Surf Hooded Fullsuit, $850

I cannot think of anything more luxurious than a perfectly fitted Yamamoto #40 limestone neoprene suit on a chilly morning. It would (almost) make the acrobatics of getting in and out of a wetsuit on the side of the PCH worth the struggle. 7till8.com — CS

Bottega Veneta, Parachute bag in Dark Barolo, $5,400

There’s something about this deep purplish brown color that Bottega Veneta dubs “dark barolo” that just turns me on. Imagine me slinging this onto a chair as I step out for a laugh-filled smoke at one of L.A.’s natural wine bars. bottegaveneta.com — KMS

Saint Laurent, Sac de Jour Large Slim Bauletto Bag, $4,600

Saint Laurent’s latest offering — understated black leather with a charming gold padlock hanging off the handle — offers the user a graceful chicness that more than justifies the price tag. In an era where casual backpacks seem ever-present in office environments, a stylish choice like this is the ultimate flex. ysl.com — DS

Audio-Technica, Hotaru Turntable, $11,596

When the Hotaru turntable glows, it looks like an ancient space crystal — the perfect otherworldly addition to my hermitage (aka apartment). audio-technica.com — GS

Lifestyle

Mel Robbins was in a ‘toxic’ place. She’s now sharing the tools that got her out of it. : Wild Card with Rachel Martin

Published

15 hours ago

December 4, 2025

Press Room

Mel Robbins was in a ‘toxic’ place. She’s now sharing the tools that got her out of it. : Wild Card with Rachel Martin

A note from Wild Card host Rachel Martin: I discovered Mel Robbins the way a lot of people do. Someone sent me a link to an episode of her podcast, saying, ‘You gotta listen to this.’ In my case, it was my sister and the episode she sent me was about fitness and menopause. It’s obviously a huge topic but this is the thing about Mel Robbins: it doesn’t matter if it’s about exercise, ambition, relationships or self esteem. She will synthesize a complex topic in a way that feels both obvious and revelatory at the same time and then leave her listeners with a handful of small, manageable actions to make positive change.

Her latest book has become a global bestseller. It’s called “The Let Them Theory.”