There’s a persistent wellness myth that’s likely living in your fitness tracker.

You know the one: 10,000 steps a day.

It’s been held up as the holy grail of health for decades … something we chase, often with guilt when we fall short. 

But here’s the truth: that number wasn’t born from science. It was effective marketing.

The original “10,000 steps” idea came from a Japanese pedometer campaign in the 1960s. No research. Just a catchy number.

But now? We do have the research. And it’s good news.

Recent studies published in journals like The Lancet Public Health and JAMA have found that just 7,000 steps a day … roughly 3 to 3.5 miles for most adults … offers many of the same benefits previously linked to 10,000 steps. Things like:

• 40–50% lower risk of early death
  
• Reduced risk of cancer, dementia, heart disease, and even depression
  
• Fewer blood sugar spikes and better metabolic balance
  

That’s not just data … it’s a fresh approach offering relief for midlife women who are navigating real fatigue, joint pain, or stress that makes “more” feel like too much.

What’s even more powerful? 7,000 steps lines up beautifully with something I teach in the Human Energy System Reboot: gentle, consistent movement is the secret to getting your energy flowing again.

We don’t need to punish our bodies into submission. We just need to move … often and intentionally.

So here’s your reminder:

You don’t need 10,000 steps. You just need steps. 

The ones that get you outside. That clears your mind. That reminds your nervous system you’re safe to exhale.

7,000 is a great goal. 

But if you’re currently walking 2,000 or 3,000 steps? Start there. Let movement meet you where you are.

You’re not behind. You’re rebooting.