Stop Chasing 10,000 Steps - Move Smarter, Not more

If you’ve ever found yourself stomping laps around the kitchen at 11:53pm, waving your arms like a confused penguin just to reach your 10,000 steps for the day—first of all, I salute your commitment. Secondly... we need to talk.

Because despite what your watch is nagging you about, 10,000 steps isn't the magic health bullet it's made out to be. In fact, for many of the weekend footballers, cyclists, padel players and casual gym-goers I work with—especially the ones carrying a few battle scars from old injuries—it can actually be a distraction from what really matters.

Let’s break it down.

Where Did 10,000 Steps Come From Anyway?

Here’s a fun fact to bring out at your next pub quiz: the “10,000 steps a day” target wasn’t created by a scientist, physio or doctor. It was invented... by a marketing team.

Back in the 1960s, a Japanese company launched a pedometer called “Manpo-kei” which literally translates to “10,000 step meter.” It sounded neat, it stuck, and somehow it’s now become the fitness gospel.

But here’s the issue—it’s not based on any real individual data. It’s not tailored to age, fitness level, injury history or well, anything useful.

Why Step Counts Miss the Bigger Picture

Now don’t get me wrong—movement is brilliant. Walking is free, low-impact and one of the best things you can do to keep your joints happy and your mind clear.

But chasing an arbitrary step count can become a bit... mindless. Especially if:

• You’ve got a dodgy knee or a recurring Achilles niggle.

• You work at a desk all day and try to make up for it with a heroic bedtime march.

• You’re hitting 10,000 steps, but all of it’s done with your spine like a question mark and your shoulders creeping up to your ears.

Quantity doesn’t always equal quality

And when it comes to staying injury-free and performing well—whether that’s at 5-a-side or keeping up with your grandkids—it’s the quality of your movement that makes all the difference.

So, What Should You Focus On Instead?

If I had a pound for every time someone told me they “hit their steps but still feel stiff, sore or weak”… I could probably afford a new treatment table.

Here’s what I’d actually love people to prioritise:

1. Purposeful Walking

Instead of hitting 10k steps just for the sake of it, try to fit in one intentional walk a day. A brisk 10–20 minutes outside, ideally without scrolling TikTok or replying to emails mid-stride.

This gives your body—and brain—far more benefit than scattergun pacing.

2. Daily Mobility Snack

5–10 minutes of focused mobility can do wonders. Think controlled joint rotations, a few lunges, cat-cows, shoulder openers—nothing wild, but things that make your body feel better, not just more tired.

Not sure where to start? Shameless plug—check out my Instagram reels (@RestoreRehabAndPerformance).

3. Resistance Over Repetition

Muscle doesn’t care how many steps you’ve done. It cares whether you’re challenging it.

So if you’re trying to stay strong, mobile, and pain-free into your 40s, 50s and beyond, a few basic strength movements daily—like squats, single-leg balance drills, carries or resistance band rows—will do far more than another wander around Sainsbury’s.

“But I Need to Keep Active!”

Yes—and that’s exactly what this is about. Activity is brilliant. But let’s ditch the step-counter guilt and build movement into your day in a more meaningful, body-friendly way.

Because here’s what I see far too often:

• Blokes trying to hit 10k steps while limping through plantar fasciitis.

• Clients smashing their Fitbit targets but struggling to get off the sofa without wincing.

• Gym-goers prioritising “active calories burned” over basic movement skills like squatting properly or getting up from the floor without sounding like an old wardrobe.

It doesn’t have to be this way....

Movement Quality Over Step Count

Here’s a simple framework I use with my clients (and you can pinch it for yourself):

The Daily Movement Big 3:

1. One purposeful walk (10–20 mins)

2. One mini strength/mobility session (5–15 mins)

3. One moment of movement awareness

   
   

   (e.g. sitting with better posture, reaching overhead without compensation or simply noticing how you get off the toilet… no joke.)

These three together will do far more for your long-term health than any app’s arbitrary step target.

Goals That Actually Matter

Instead of step goals, try these:

• “Can I do a full-depth squat without pain?”

• “Can I balance on one leg for 30 seconds?”

• “Can I carry two heavy shopping bags without tweaking my shoulder?”

• “Can I go a full week without my back flaring up after a walk?”

These are the kinds of movement wins that genuinely keep you playing, training and living well.

Final Thoughts (and a Friendly Nudge)

If your goal is to feel strong, resilient and pain-free for as long as possible—it’s time to stop being bullied by your wristwatch and start moving with more purpose.

Yes, walking is great. But walking better, moving smarter and lifting a bit now and again? That’s where the real magic happens.

Want Some Help?

If you're fed up of niggles holding you back or just want to move better without second-guessing every step, you can book yourself in for a consultation through my online booking system – simple, no faff.

And if you're after daily movement wins, rehab tips and a few laughs along the way, follow me over on Instagram: @RestoreRehabAndPerformance