Table of Contents
- The marketing origin of the 10,000 steps myth
- What science really says in 2025
- The proven health benefits of daily walking
- Adjust the objective according to your age and physical condition
- Why the smartphone is not the ideal solution
- VYRARING: the discreet companion to track your activity
- How to achieve your goals step by step easily
1. The marketing origin of the 10,000 steps myth
The goal of 10,000 steps a day has become a universal benchmark for health and physical activity. Yet, few people know the surprising origin of this now-dogmatic figure. This recommendation stems not from any rigorous medical study but from a Japanese marketing campaign in the 1960s.
In 1964, for the Tokyo Olympics, a Japanese company launched the "Manpo-kei," literally "the 10,000-step counter." Researcher Yoshiro Hatano had calculated that 10,000 steps burned approximately 300 calories and helped maintain a healthy weight. This round, easy-to-remember number became an effective marketing slogan.
The marketing success of this initiative propelled the figure of 10,000 steps into the global collective consciousness. Public health organizations gradually adopted this benchmark without truly questioning it, creating an apparent consensus on a scientifically shaky foundation. This standardization simplified public health communication, but at the cost of a certain degree of inaccuracy.
The lack of an initial scientific basis does not mean that walking 10,000 steps a day is without benefit. This activity represents approximately 7 to 8 kilometers of walking and 60 to 90 minutes of moderate effort, a volume of physical activity undeniably beneficial to health. The problem lies rather in the rigidity of this single objective, applied indiscriminately to all populations.
The widespread adoption of smartphones and smartwatches has amplified the obsession with reaching 10,000 steps, transforming this arbitrary number into a daily goal that sometimes generates more anxiety than well-being. This gamification of physical activity produces mixed results: motivation for some, a source of guilt for others who don't consistently manage to reach this threshold.
The story of the 10,000-step challenge perfectly illustrates how a marketing ploy can become a global health standard. This development underscores the importance of questioning health recommendations and consulting up-to-date scientific data rather than blindly following goals that have become dogma.
2. What science really says in 2025
Recent scientific research is revolutionizing our understanding of the optimal number of daily steps. Studies from 2024 and 2025, published in the most prestigious medical journals, reveal a reality far more nuanced than the magic number of 10,000 steps.
A large-scale study involving nearly 227,000 people across 17 different studies worldwide, with seven years of follow-up, demonstrates that a reduction in all-cause mortality can be observed with as few as 3,967 steps per day. This minimum threshold, well below the traditional 10,000 steps, marks the beginning of measurable health benefits.
A 2019 American study of women with an average age of 72 observed a significant reduction in mortality among those taking at least 4,400 steps daily, compared to those taking only 2,700. This progressive increase in benefits with the number of steps suggests that there is no single threshold but rather a curve of health gains.
The study published in The Lancet Public Health in July 2025 provides crucial details based on age groups. For adults under 60, the risk of premature death decreases with up to approximately 8,000 to 10,000 steps per day. For those over 60, the maximum benefit is reached at around 6,000 to 8,000 steps. This age-based differentiation revolutionizes standardized recommendations.
A specific analysis of mental health reveals impressive results. Reaching a daily threshold of 7,000 steps reduces the risk of depression by 22% and the risk of dementia by 38%, compared to those taking only 2,000 steps per day. These cognitive and psychological benefits are in addition to cardiovascular and metabolic gains.
British research involving over 85,000 participants with an average age of 62 demonstrates that a significantly lower number of steps could already substantially reduce the risk of cancer. Each increase of 2,000 steps per day is associated with a measurable decrease in the risk of developing several types of cancer.
Current scientific consensus points to 7,000 daily steps as the optimal target for the general adult population. This threshold represents a balance between maximum health benefits and practical feasibility for the majority of people. Walking 7,000 steps each day would halve the risk of premature death compared to those taking only 2,000 steps daily.
3. The proven health benefits of daily walking
Regular walking generates health benefits documented by thousands of converging scientific studies. This physical activity, accessible to all, produces positive effects on all physiological systems, amply justifying the investment of a few dozen minutes daily.
Improved Cardiovascular Health: Regular walking drastically improves the health of the heart and arteries. It reduces blood pressure by improving the elasticity of blood vessels. The heart becomes more efficient, pumping a greater volume of blood with less effort. People who walk regularly have a 30 to 40% lower risk of cardiovascular events compared to sedentary individuals.
The improved blood circulation resulting from walking prevents blood clots and reduces chronic vascular inflammation. These physiological adaptations protect against atherosclerosis, the arterial aging process responsible for heart attacks and strokes. Walking acts as a natural preventative treatment, without side effects.
Prevention and Management of Diabetes: The impact of walking on blood sugar regulation is particularly impressive. Regular exercise can reduce the risk of developing type 2 diabetes by 30%, a considerable percentage given the current epidemic of this disease. For diabetics already diagnosed, walking improves insulin sensitivity and facilitates blood sugar control.
Regular physical activity improves cardiovascular health, promotes weight management, and can boost mood, reduce stress, and foster overall mental well-being. These multidimensional benefits make walking a cornerstone of diabetes treatment, complementing drug-based approaches.
After 30 minutes of walking, cells begin using the body's stored fat reserves, a crucial mechanism for weight control and metabolic management. This energy transition explains why prolonged walking is particularly effective at optimizing fat loss and improving blood lipid profiles.
Weight Management and Body Composition: Daily walking burns approximately 300 calories per 10,000 steps, a significant contribution to the energy deficit needed for weight loss. More importantly, it preserves muscle mass during weight loss, promoting a healthy body composition rather than simply reducing weight.
The thermogenic effect of walking persists for several hours after exercise, increasing overall basal metabolic rate. This rise in daily energy levels makes it easier to maintain weight loss, a major problem with traditional restrictive diets. Regular walking literally reprograms the metabolism towards a more active functioning.
Optimized Lipid Profile: Regular walking lowers bad cholesterol (LDL) while raising good cholesterol (HDL), thus improving the cardiovascular protective ratio. This lipid modification reduces the risk of arterial blockage and cardiovascular complications. Blood triglycerides, another problematic fat, also decrease with regular exercise.
Mental Health and Cognitive Function: The psychological benefits of walking often equal its physical effects. The reduction in stress and anxiety results from the release of endorphins, neurotransmitters associated with well-being, during physical activity. Exposure to natural light during outdoor walks regulates circadian rhythms and improves sleep quality.
The 38% reduction in the risk of dementia associated with 7,000 steps a day suggests a profound neuroprotective effect. Walking increases cerebral blood flow, stimulates neurogenesis (the creation of new neurons), and strengthens synaptic connections. These neurological adaptations preserve cognitive function with age.
Boosting the immune system: Regular walkers exhibit greater resistance to viral and bacterial infections. Moderate physical activity optimizes the production and circulation of immune cells, improving the body's immune surveillance. This natural protection reduces the frequency and duration of infectious diseases.
4. Adapt the objective according to your age and physical condition
The universal approach of 10,000 steps a day ignores fundamental physiological differences between populations. Recent research demonstrates the importance of tailoring goals to age, initial fitness level, and any existing health conditions to maximize benefits while minimizing risks.
Recommendations by age group: For adults under 60 in good general health, the optimal target is between 8,000 and 10,000 steps per day. This range allows for reaching the plateau of cardiovascular and metabolic benefits without generating excessive fatigue or significant orthopedic risk. Recovery capacity at this age allows for absorbing this volume of activity without major difficulty.
Adults over 60 maximize their health benefits with 6,000 to 8,000 steps per day. Beyond this threshold, the additional benefits diminish while the risk of joint stress increases. This quantitative reduction does not signify insufficient activity but reflects the necessary adaptation to natural physiological aging.
For seniors over 75 or those with specific health conditions, 4,000 to 5,000 steps a day is already an ambitious goal that generates substantial health benefits. The emphasis should be on regularity rather than intensity, favoring short, frequent sessions over a single, potentially risky, prolonged effort.
Progression for sedentary beginners: People who have been sedentary for several years should absolutely not aim for 7,000 or 10,000 steps a day right away. This sudden increase generates excessive fatigue, joint pain, and a risk of giving up quickly due to discouragement. A gradual approach optimizes long-term adherence.
Start by measuring your current baseline for one week without changing your habits. If your average is around 2,000 steps per day, aim for 3,000 steps during the first two weeks. This gradual increase of 500 to 1,000 steps per week allows for a comfortable physiological adaptation without excessive stress.
The 10% weekly rule is a safe guideline: never increase your step volume by more than 10% from one week to the next. This controlled progression prevents overuse injuries while maintaining motivation through regular and measurable gains. Reaching 7,000 steps from a baseline of 2,000 requires approximately 3 months of patient progression.
Adaptations according to medical conditions: People suffering from osteoarthritis should favor soft surfaces (forest paths, dirt tracks) rather than hard asphalt. Breaking up sessions into several short walks reduces the cumulative joint load while maintaining the overall cardiovascular benefit. Wearing appropriate shoes with effective cushioning protects weight-bearing joints.
For people with diabetes, postprandial walking (after meals) is particularly effective at optimizing blood sugar control. A simple 15-minute walk after lunch and dinner generates greater metabolic benefits than a 30-minute morning walk on an empty stomach. This timing strategy takes advantage of the metabolic window for carbohydrate absorption to maximize effectiveness.
People who are significantly overweight should be particularly careful to avoid putting too much strain on their joints. Using Nordic walking poles redistributes the effort across the upper limbs, relieving pressure on the knees and hips. Swimming or water aerobics sessions are an ideal complement to walking on land, offering a cardiovascular workout without impact on the joints.
The Importance of Listening to Your Body: Beyond general statistics and recommendations, listening to your own body's signals remains essential. Persistent fatigue, recurring joint pain, or excessive shortness of breath indicate an inappropriate level of activity that requires adjustment. Objective monitoring via VYRARING allows you to identify these overloads before they become problematic.
5. Why the smartphone is not the ideal solution
The smartphone has become the default step-counting tool, using its built-in accelerometers to estimate daily physical activity. However, this solution has many limitations that compromise the reliability of the tracking and the overall user experience.
Constant Weight and Bulk: A modern smartphone weighs between 170 and 240 grams, a significant mass to carry constantly. This constant load creates bodily asymmetry when the phone is carried in a pocket, subtly disrupting natural gait. Over a full day, this accumulated weight generates localized muscle fatigue and compensatory postural tension.
The bulk of a smartphone in your pocket also limits freedom of movement. During physical exercise, especially running, the phone bounces around uncomfortably, requiring manual support or the purchase of specialized armbands. This practical constraint discourages spontaneous activity and reduces comfort during exertion.
Inaccurate and incomplete step counting: The accuracy of smartphone step counting depends crucially on its placement. Left on a desk during business trips, placed on the sofa while you're doing household chores, forgotten in your bag while you're shopping, your smartphone misses entire portions of your daily activity.
Comparative studies show that smartphones typically underestimate actual activity by 20 to 40% compared to devices worn continuously. This systematic inaccuracy skews your assessment of your activity level and can mistakenly lead you to believe you're never reaching your goals, resulting in discouragement and giving up.
Smartphone step tracking requires a minimum range of motion to distinguish walking from background vibrations. Short movements, slow stair climbing, and light housework often generate signals too weak to be counted. This under-detection of everyday micro-activities reduces your total step count by hundreds or even thousands.
Technology Dependence and Digital Anxiety: Constantly carrying a smartphone to track steps reinforces the already problematic technology dependency in our hyper-connected societies. This need for constant connectivity contradicts the growing recommendations for digital disconnection for mental health.
The inability to leave one's phone behind creates a latent anxiety: going out without a phone means "wasted" steps, forgetting one's smartphone generates frustration, and compulsively checking the counter disrupts one's presence in the moment. This anxiety-inducing gamification transforms a naturally beneficial activity into a source of additional stress.
Reduced Energy Consumption and Battery Life: Constant activity tracking via smartphone sensors significantly accelerates battery drain. This additional energy consumption reduces the phone's overall battery life, requiring more frequent charging. Low battery anxiety becomes an additional source of daily stress.
Nighttime monitoring is impossible. Smartphones typically remain on the nightstand during sleep, a period representing 30% of the day. The complete lack of monitoring during these hours eliminates any possibility of analyzing sleep, nighttime movements, or recovery. This information gap significantly hinders a holistic view of your health.
The almost universal practice of charging smartphones at night necessitates this tracking disconnection. Unlike smart rings, which boast several days of battery life, smartphones require this daily charging ritual, incompatible with 24/7 monitoring.
A legitimate desire to disconnect. Weekends, holidays, or even just certain days, many people yearn to disconnect from their smartphones. This digital break, beneficial for mental health and social relationships, shouldn't mean abandoning activity tracking. Separating communication tools from health trackers is essential for a balanced modern life.
6. VYRARING: the discreet companion to track your activity
Faced with the inherent limitations of smartphones for activity tracking, the VYRARING ring offers a radically different approach that reconciles technological precision, absolute comfort, and personal freedom. This connected ring represents the natural evolution of health monitoring towards discretion and effectiveness.
Lightweight and instantly unobtrusive. Weighing only 4 to 6 grams, VYRARING is so light you'll forget you're even wearing it. This negligible mass, 40 to 50 times lighter than a smartphone, puts no strain on your posture or causes muscle fatigue. You'll rediscover your natural freedom of movement, without any body asymmetry or uncomfortable bouncing during physical activity.
The ring-shaped design eliminates any risk of forgetting or losing it, unlike a smartphone frequently left on a desk, in the car, or at a restaurant. Once on your wrist, VYRARING moves with you without interruption, ensuring comprehensive daily activity tracking.
Superior accuracy of finger counting. Finger positioning offers significant mechanical advantages for step detection. Each arm movement during walking generates a clear and consistent acceleration signal, easily distinguishable from extraneous movements. This signal clarity improves counting accuracy compared to a pocket-sized smartphone, which is subject to chaotic movements.
VYRARING's tri-axial accelerometer detects everyday micro-movements often missed by smartphones: short trips to the office, household chores, and slow climbs up stairs. This enhanced sensitivity captures all your real-world activity, recognizing even the smallest effort. Studies show that this comprehensive detection can reveal 2,000 to 3,000 additional daily steps compared to a smartphone.
VYRARING preserves your digital disconnection , allowing you to leave your smartphone at home during outings, weekends, or holidays without interrupting your activity tracking. This technological independence restores the freedom to disconnect, so precious for modern mental well-being. Your health tracking continues in the background while you fully enjoy the present moment.
Periodic synchronization via Bluetooth eliminates the need for a constant connection. VYRARING stores up to 7 days of data in its internal memory, allowing for extended periods of complete disconnection without data loss. This flexibility respects your need for a digital break while maintaining continuity in your health monitoring.
Complete Nighttime Monitoring: Unlike a smartphone left on your nightstand, VYRARING continues monitoring while you sleep. This nighttime monitoring reveals crucial information: sleep quality, movements during the night, nocturnal heart rate variability, and body temperature. This data complements your daytime activity for a holistic health analysis.
The absolute comfort of wearing it at night, impossible with a smartphone, transforms VYRARING into a true personal laboratory operating 24/7. This continuous measurement drastically improves the relevance of the analyses and personalized recommendations delivered by the application.
Exceptional battery life without constraints. VYRARING's 5 to 7 days of battery life eliminate the daily anxiety of recharging. A single weekly charge, completed in a few hours during a period of inactivity, is sufficient to maintain continuous monitoring. This energy freedom contrasts sharply with the daily charging required for smartphones.
Simplified battery management reduces the mental burden of technology. No more compulsively checking battery levels, no more frantically searching for a power outlet, no more compromising between using your phone and maintaining tracking. VYRARING works simply, reliably, discreetly.
Discreet elegance in every situation. VYRARING's refined aesthetic allows for effortless wear at work, in social settings, and during sports activities. Unlike a visible and socially intrusive smartphone, the ring blends seamlessly into your personal style. This absolute discretion preserves your image while maintaining your commitment to health.
The IP68 rating allows for continuous wear without removal: showering, swimming, water sports, and manual activities. This robustness eliminates tracking interruptions due to the necessary precautions with a fragile smartphone. Your monitoring will experience no pauses, no blind spots.
Savings without a subscription. At €149 with no recurring subscriptions, VYRARING represents a one-time investment for unlimited monitoring. This transparent pricing eliminates hidden costs and long-term financial commitments. Your healthcare budget remains controlled and predictable.
7. How to achieve your goals by noting easily
Transforming the theoretical goal of 7,000 to 10,000 daily steps into a sustainable reality requires practical strategies and a gradual approach. VYRARING facilitates this transformation by providing the objective feedback needed to optimize your daily habits.
Integrating walking into your existing routine: The classic mistake is adding dedicated walking sessions to an already busy schedule. This additive approach generates frustration and leads to rapid abandonment. Instead, focus on optimizing your existing journeys: park further from your destination, get off the bus one stop before your usual stop, and always take the stairs instead of the elevator.
These small, cumulative decisions over the course of a day can generate 2,000 to 3,000 additional steps without requiring any extra time. VYRARING immediately reveals the impact of these adjustments, positively reinforcing these new behaviors with quantifiable feedback.
Make the most of productive downtime. Phone conversations, often sedentary, become opportunities for walking. Take a stroll around your office, living room, or garden during your calls. This simple habit can transform 30 to 60 minutes of daily sitting into light physical activity, generating 2,000 to 4,000 additional steps.
Waiting times (for doctor's appointments, trains, or picking up children from school) are transformed into mini-walks rather than passive immobility. This reclaiming of these time gaps optimizes your daily total without encroaching on your main activities.
Make a Post-Meal Walk a Ritual: Establish a 10- to 15-minute walk after lunch and dinner. This habit offers two benefits: an increase in total steps (1,500 to 2,000 additional steps) and improved post-meal blood sugar control. Regularity transforms this practice into an automatic routine that no longer requires willpower.
VYRARING's feedback on your daily progress reinforces your motivation to maintain this ritual. Seeing the tangible impact of these digestive walks on your overall goal creates a virtuous cycle of lasting commitment.
Use friendly competition. Share your goals with colleagues, friends, or family who also track their activity. Group dynamics amplify individual motivation through collective emulation. Weekly or monthly challenges transform effort into an enjoyable social game.
VYRARING facilitates this community aspect by allowing you to export and share your data. This deliberate transparency fosters positive accountability without descending into unhealthy or anxiety-inducing competition.
Adapt your goal to your actual constraints . Some days, work or personal obligations make it impossible to reach your usual goal. Rather than cultivating counterproductive guilt, temporarily adjust your target. A day with 4,000 steps is infinitely better than giving up completely due to discouragement at the unattainable goal of 7,000 steps.
A weekly rather than daily approach offers flexibility and realism. Aiming for 50,000 steps per week allows for daily variations: 9,000 steps on good days can compensate for 5,000 steps on less busy days. This holistic approach reduces daily pressure while maintaining an optimal activity level over the week.
VYRARING displays your weekly and monthly trends, revealing the real patterns beyond daily fluctuations. This long-term perspective fosters a sustainable rather than perfectionist approach, key to maintaining good habits over time.
Maximize urban opportunities. The urban environment offers countless opportunities for activity that are often overlooked. For trips under 2 kilometers, systematically choose walking over driving or public transport. This modal shift generates 2,000 to 3,000 steps per trip while saving time (avoiding parking) and money (fuel or tickets).
Shopping malls, arcades, and urban parks become free, air-conditioned training grounds. Transform your shopping trips into active walking by systematically visiting all levels instead of just your usual stores. This active exploration adds up to steps and discoveries.
Optimize your weekends and holidays . Weekends generally offer more flexibility for longer walks. Plan a 1- to 2-hour nature outing on Saturday or Sunday, generating 5,000 to 10,000 steps in a pleasant and rejuvenating environment. This weekly practice compensates for any busy days during the week.
Holidays offer exceptional opportunities for activity. City breaks, nature hikes, and local explorations naturally generate significantly higher step volumes than your usual daily routine. VYRARING reveals these activity peaks, transforming holidays into accelerators for progressing toward your annual goals.
Create environmental reminders. Place your walking shoes in a highly visible spot near the front door. This simple visual presence triggers the reflex to go outside. Environmental cues powerfully influence our behavior; use them to facilitate your good habits.
Set daily alarms to remind you to check your progress on VYRARING. These regular checkpoints allow you to adjust your activity in real time, rather than discovering a deficit in the evening that's impossible to overcome.
Celebrate your milestones. Every achievement deserves recognition: first week at 5,000 steps a day, first month without a single day below your minimum goal, reaching your personal target for 30 consecutive days. These celebrations positively reinforce your new habits.
VYRARING visualizes these advancements through detailed statistics and visual trends. This objective quantification of your efforts transforms invisible changes into concrete achievements, providing essential motivational fuel for long-term perseverance.
Vary your routes and settings . Monotony kills motivation. Alternate between urban and natural routes, morning and evening walks, solitary and social outings. This diversity maintains interest and prevents boredom, the main enemy of regularity.
Systematically explore new neighborhoods, parks, or hiking trails. This geographical curiosity transforms walking into a perpetual discovery rather than a repetitive chore. The enjoyment you experience will ensure your continued practice far beyond your initial motivations.
Conclusion
The myth of 10,000 daily steps, born from a Japanese marketing campaign in the 1960s, long dominated physical activity recommendations without any real scientific basis. Recent research from 2024 and 2025 reveals a more nuanced reality: 7,000 daily steps are sufficient to obtain most of the health benefits, with variations depending on age and physical condition.
The positive effects of regular walking on cardiovascular, metabolic, and mental health are undeniable and documented by thousands of converging studies. A 50% reduction in premature mortality, a drastic decrease in the risk of diabetes and cardiovascular disease, and improvements in mental health and cognitive function: daily walking truly represents a natural remedy without side effects.
The smartphone, the default tracking solution for most, has structural limitations that compromise tracking accuracy and the quality of the user experience. Its bulky weight, incomplete counting, inability to monitor at night, and the difficulty in disconnecting from digital technology make it an imperfect tool for sustainable health engagement.
VYRARING transcends these limitations by offering 24/7 monitoring with absolute discretion. Weighing only 4 to 6 grams, it's completely unnoticeable while comprehensively capturing every movement, every step, every activity. This superior precision reveals your true activity, often underestimated by 2,000 to 3,000 steps by smartphones.
With its exceptional 5- to 7-day battery life and no recurring subscription fees, VYRARING is the ideal investment for long-term health monitoring. At €149, this smart ring democratizes access to advanced monitoring technologies, freeing up your budget for other wellness investments.
Reaching your step goals doesn't require a complete overhaul of your schedule or insurmountable obstacles. Intelligently optimizing your existing commute, making the most of downtime, and incorporating short walks into your daily routine are all it takes to generate the 7,000 steps you need each day to boost your health. VYRARING transforms this progress into a measurable, motivating, and sustainable experience.
👉 Discover the Vyraring connected ring without subscription and make your recovery a competitive advantage.
