Is walking 10,000 steps per day worthwhile?
The 10,000 steps-per-day goal has become a popular fitness benchmark, but surprisingly, it’s not rooted in scientific research. Its origin traces back to a 1960s marketing campaign in Japan for a pedometer called "Manpo-kei," which translates to "10,000-step meter." The Japanese character for 10,000 looks almost like a person walking or taking a large step, which is likely how the pedometer maker came up with the name - and the number, which is easy to remember.
While this number lacks scientific backing, aiming for 10,000 steps a day can still be very beneficial for most people. Regular movement, especially walking, can significantly improve cardiovascular health, increase energy levels, improve blood sugar regulation, improve joint stiffness, and support mental well-being. Even though fewer steps are still beneficial - anything is better than nothing! - research suggests that around 7,000 to 8,000 steps per day offer considerable health advantages including a reduced risk for premature mortality. Striving for 10,000 steps per day encourages a simple approach to staying active without any fancy equipment or gym memberships, and most smart devices (phones, smart watches) have a step-tracking capability so you can monitor your progress.
Once they start paying attention, many of my clients find they’re averaging around 50% of the 10,000 steps per day recommendation, thanks to long commutes, sedentary work environments and hobbies that involve sitting (tv! reading!). Once they’re tasked to gradually increase the steps in their day, I hear reports of energy boosts, better digestion, less crashing after meals, more time outside, and weight loss.
The key takeaway is that it’s not about the exact number but rather the fact that the goal encourages regular movement and a more active lifestyle.
Here are a few tips to get more movement in your day:
Take “movement after meal” breaks. Not only does walking after meals help with insulin resistance, but by aiming to get a brief 10 minute walk in after breakfast, lunch and dinner, you’ve already added a 30 minute walk to your day! Movement does not have to take place all at once for it to be beneficial.
Meet a friend for a walk to catch up instead of a meal.
Have a meeting that ended early? Instead of diving back into your emails or work, take a walk around your neighborhood or building.
Walking pads are inexpensive and portable, giving you the opportunity to walk inside (even while you work or watch tv) without investing in a treadmill.
Get a dog. Joking! Sort of… Having another living being who requires a few walks a day means we get more movement as well.
