Is 10,000 steps a day right for you?
10,000 steps a day is the goal most people have heard of. For some it is a good target. For others it is so far from where they are today that it puts them off walking at all. Here is where the number comes from, what public health guidance says, and how Lore’s walking levels let you start where you are.
Where the 10,000 steps goal comes from
The 10,000-step goal is usually traced to Japan in the 1960s, when a pedometer went on sale with a name that meant “10,000-step meter”. The number was easy to remember and it caught on. It was a marketing choice more than a medical finding.
That doesn’t make 10,000 a bad goal. For many people it is a reasonable amount of daily walking. But there is nothing special that happens at step 10,000, and nothing wrong with walking less if that is where you are starting from.
What public health guidance says
The World Health Organization doesn’t give a step count. Its guidelines for adults are written in minutes: at least 150 to 300 minutes of moderate-intensity aerobic activity a week, such as brisk walking. The WHO also says that doing some physical activity is better than doing none, and that adults should move more and sit less.
In practice that means two things. First, going from very little walking to a bit more is a real step forward, even if you are nowhere near 10,000. Second, how briskly you walk matters as well as how far. If you have a health condition, are pregnant, or haven’t been active for a long time, talk to your doctor about what is right for you.
How to choose a step goal that works for you
- Start from your real average. Check your step history in Apple Health for the last couple of weeks. That is your baseline.
- Aim a little higher. A goal slightly above your baseline is one you can hit on most days.
- Raise it slowly. When the goal feels easy for a couple of weeks, move it up.
- Expect variation. Some days you will walk more and some less. Look at the weekly picture, not one day.
For more on building the habit itself, read how to walk more without forcing it.
What Lore’s walking levels mean
When you start Lore, it asks how much you walk on a typical day. There are three walking levels. Your level sets how many steps each clue takes to unlock, so the case fits your day whether you walk a little or a lot.
Beginner
Under 3,000 steps a day
You don’t walk much right now, or you’re getting back into it.
Moderate
3,000 to 7,000 steps a day
You walk some days but not every day, and want to be more consistent.
Active
Over 7,000 steps a day
You already walk most days and want a challenge.
The level does not change the story. Everyone plays the same weekly case, with the same suspects and the same fifteen clues. Only the step targets change.
Step targets for each night
Each night of the case has one to three clues. Each clue unlocks when your steps for that day pass its target. The table shows the targets for every night at each level. Steps reset at midnight, so each night starts from zero.
| Night | Beginner | Moderate | Active |
|---|---|---|---|
| Night 1 | 5001,500 | 1,0003,000 | 2,0005,000 |
| Night 2 | 1,0002,000 | 2,0004,000 | 3,0006,000 |
| Night 3 | 1,0002,0003,500 | 2,0004,0006,000 | 3,0006,0009,000 |
| Night 4 | 1,5003,000 | 2,5005,000 | 4,0008,000 |
| Night 5 | 1,5003,0004,500 | 2,5005,0007,500 | 4,0008,00012,000 |
| Night 6 | 2,0003,500 | 3,0006,000 | 5,00010,000 |
| Night 7 | 2,000 | 3,000 | 5,000 |
A few things stand out. The first clue of each night comes early, so even a short walk gives you something. Nights 3 and 5 have three clues and ask for the longest walks. The longest night asks for about 4,500 steps on Beginner, 7,500 on Moderate and 12,000 on Active. Night 7 has a single clue, so the last night is short and you can focus on the accusation.
If you miss a night, those clues aren’t gone. They unlock later from your total steps since the case started. See how Lore works, night by night for the full week.
Changing your level, and your daily goal
You can change your walking level at any time in Settings. Once Lore has a few days of your step data, it looks at your average over the last two weeks. If your walking fits a different level, the app suggests switching. You can accept or dismiss it.
Separately, you can set a daily step goal in Settings: none, 5,000, 7,500, 10,000 or 15,000 steps. The daily goal is for your own progress and walking history. It does not change how clues unlock. So if you want to aim for 10,000, you can, without making the case harder.
Your steps also count toward your weekly league. Ready to try a level? Open this week’s case.
Frequently asked
Do I need to walk 10,000 steps a day?
No. 10,000 is a round number, not a medical rule. Public health guidance such as the WHO’s is written in minutes of activity per week, and it says some activity is better than none. A goal a bit above what you walk now is a sensible place to start.
Where does the 10,000 steps goal come from?
It is usually traced to a pedometer sold in Japan in the 1960s whose name meant “10,000-step meter”. The number stuck because it is easy to remember.
Which Lore walking level should I choose?
Pick the one that matches what you walk on a normal day now: Beginner for under 3,000 steps, Moderate for 3,000 to 7,000, Active for over 7,000. You can change it at any time in Settings.
Does my walking level change the case?
No. Everyone plays the same weekly case with the same clues. Your walking level only changes how many steps each clue takes to unlock.
