A new wave of research and expert analysis is challenging the widespread notion that taking 10,000 steps a day is the “gold standard” for health. For many Thais tracking their daily movement with fitness apps and smartwatches, this benchmark guides their routines, but emerging evidence recommends a more nuanced, personalised approach to daily activity — with broader implications for well-being and chronic disease prevention in Thailand.
The idea of 10,000 steps a day has permeated public consciousness worldwide, including in Thailand, particularly since the proliferation of affordable pedometers and health-tracking smart devices. But what does the science say? And is this number a magical threshold, or just a helpful starting point? According to experts interviewed in a recent CNET feature, the reality involves history, marketing, and evolving research on movement and mortality (CNET).
The origins of the 10,000-step goal do not, in fact, lie in scientific discovery. Professor Gordon, exercise physiologist and department chair at Baylor University, explains that, “the average person takes between 3,000 and 6,000 steps in typical daily activities such as commuting and shopping. Adding 30 minutes of brisk walking—roughly 3,000 extra steps—helps reach the 10,000 mark.” However, the benchmark itself can be traced back to a mid-1960s Japanese marketing campaign for the “manpo-kei,” a pedometer whose name directly translates to “10,000 step meter” (Wikipedia). Leading sports medicine physicians, such as those at the Hospital for Special Surgery, have pointed out that the number remains largely arbitrary and lacked scientific validation at inception.
Recent research, however, is now exploring how step counts do relate to health outcomes. A pivotal 2019 study published in JAMA Internal Medicine found a direct correlation between higher daily step counts and lower mortality rates: individuals who logged more steps each day over a four-year period had a reduced risk of death than those who were less active. However, the diminishing returns of increased steps were clear: substantial health benefits were seen even at lower thresholds, such as 7,000 to 8,000 steps per day (Nuffield Health, The Independent). This means that while 10,000 is an excellent aspiration for many, dramatic improvements in health occur with much lower daily movement, especially for those starting from a sedentary lifestyle.
Moreover, a 2022 Cochrane review concluded that consistent moderate walking – typically three to five times a week at 20 to 40 minutes per session, reaching 150 minutes weekly – lowers blood pressure, improves heart rate measures, and supports cardiovascular health in adults with or without hypertension. Other benefits identified by research include improved sleep quality, reduced risk for type 2 diabetes, lower incidence of certain cancers such as breast cancer, and better balance thanks to enhanced lower body strength (EatingWell, Prevention). In fact, among postmenopausal women, walking at least seven hours per week was associated with a 14% lower risk of breast cancer compared to those walking three hours or less.
For the Thai public, these findings are especially relevant as Thailand faces rising rates of non-communicable diseases (NCDs) such as diabetes, hypertension, and obesity (World Health Organization). The Ministry of Public Health already recommends that adults engage in at least 150 minutes per week of moderate-intensity activity—echoing international guidelines. Incorporating brisk daily walks, whether through city parks or community spaces, can be a culturally acceptable and low-barrier way for Thais of all ages to meet and exceed these goals, even without sophisticated fitness trackers.
Step count, however, is only one measure. According to Professor Gordon, “steps do not account for the intensity of activity and can miss the benefits of non-weight-bearing exercises like cycling or swimming.” For optimal health, he suggests using a heart rate monitor or complementing walking with other activities that raise heart rate, such as traditional Thai dance, swimming, or strength-building exercises. Sitting for extended periods, regardless of exercise, is another growing concern. A 2019 study found that prolonged sedentary time—over 13.5 hours a day—may nullify some health gains from even an hour of exercise. Experts now urge people to break up periods of sitting with short walks or stretches, an adjustment that can be readily adopted in workplaces and homes across Thailand (Mayo Clinic).
While 10,000 steps equate to about 8 kilometers or 5 miles (about 2 hours of walking), the actual distance and duration depend on individual stride length and walking speed. For most Thais, incorporating additional walking into daily Buddhist temple visits, errands, or use of public spaces can make the step goal more attainable without formal exercise.
Expert opinions increasingly converge around the idea that “more is better, but some is infinitely better than none.” For Thais already active in manual labor or agricultural work, daily step counts often easily exceed 10,000, but the challenge is in urban and office-based populations, where sedentary behavior predominates. For the elderly or those with chronic conditions, even 4,000–5,000 steps per day, evenly spread out, can offer marked health improvements (Statesman, PMC Study).
Thailand’s health culture already values walking, with many communities engaging in morning or evening group walks at local parks or temples. Historically, movement has been built into daily life, but the growing urbanization and reliance on vehicles threaten this legacy. Encouraging workplace “walking breaks,” promoting community walking clubs, and integrating step-based competition into schools—perhaps drawing on local traditions and festivals—are promising strategies to keep Thais moving at every age.
Looking to the future, researchers anticipate wearable technology and smartphone apps will become further embedded in daily life, offering real-time feedback not just on steps but on activity intensity, heart health, and sedentary time. Public health campaigns should focus on the easier and more flexible lower thresholds—7,000 steps or 30 minutes of activity per day—with tailored advice for seniors or those with mobility challenges. Regular movement, variety in intensity, and breaking up sedentary time are all being recognised as vital in preventing NCDs, reducing health care costs, and supporting mental well-being in Thai society.
For readers seeking actionable guidance: if the thought of 10,000 steps a day feels overwhelming, start with short, regular walks, aiming for at least 7,000 steps or 30 minutes of brisk movement most days. Build walking into commutes, errands, or temple visits. Stand up and stretch or walk every hour if you must sit for long periods. Use local community resources—parks, public exercise equipment, and walking groups—to stay motivated. And if you enjoy using a smartphone or watch to track activity, remember that every step counts—and benefits accrue long before you reach the 10,000-step mark. With Thailand’s unique mix of tradition and modern technology, everyone can find a path to better health, one step at a time.
Sources: CNET, Wikipedia, Nuffield Health, EatingWell, The Independent, Prevention, Statesman, World Health Organization, Mayo Clinic, PMC Study.