The 10k step rule originated in the 1960’s as a marketing tactic to sell a pedometer by the Yamasa Corporation. However, none of the research finding health benefits from 10k steps a day accounts for pre existing leanness, level on non exercise activity and resistance training. In fact chucking 10k steps on top of your existing routine can be counterproductive to your goals by draining both time and energy. The reality is that walking is viable and healthy option for those who prefer and enjoy it. For sedentary individuals, who do essentially no formal exercise and want to initiate a more physical activity lifestyle, increasing step count is generally a good idea. And it can not replace resistance training which is essential for optimizing health. Issuing a universal 10k steps per day ignores the impact of other exercise and non exercise physical activity. In fact a 2021 study showed the reduction in postprandial triglyceride results the day after training as well as the increase in fat oxidation after meals . Improving metabolic flexibility and the ability to burn fat at rest and in between meals. Each of the participants did a small number of steps (2500 steps per day), limited steps (5000 steps per day) and a higher or normal step count (8500 steps per day). Basically, whatever step count they were testing, they would have the participants do that for just 2 days and then have them do one hour of running in the evening of the second day and then they would have them do a high fat challenge meal the morning after where they measured the triglyceride area under the curve and postprandial fat metabolism. Low and limited step count didn’t appear great in terms of fat metabolism with not much difference between each and in the higher step count, postprandial triglycerides were 22-23% higher and postprandial metabolism was 16-19% lower. There is a point of diminishing return here and doing an excessive amount of steps may only be a way of increasing energy expenditure but 8000 steps per day seems to be a safe minimum for you or your clients.