Do You Really Need to Walk 10,000 Steps Per Day?
New research shows that every step counts
The health benefits of walking are well known—as is the adage that you must walk 10,000 steps every day to achieve them. We wanted to find out how many steps you actually have to take in order to reap the rewards of walking. The answer? Far fewer than you might think.
Where did the 10,000-steps goal come from?
In 1965, a Japanese company called Yamasa Clock released the Manpo-kei, a pedometer with a name that translates to “10,000 steps meter” in English. Although the name was merely intended to be used as a marketing tool, the concept of 10,000 steps is still synonymous with good health more than 50 years later.
What are the primary benefits of walking?
Walking is a form of cardiovascular exercise, which means it strengthens your heart, improves blood circulation, and increases your heart rate. Regular walking has been linked to a reduced risk of many health issues, including diabetes, hypertension, heart disease, and obesity.
Research has also shown that a regular walking routine can improve mental health. Walking can even reduce joint pain, help maintain healthy immune function, and improve bone density (in conjunction with resistance and flexibility exercises).
Does a smaller step count still offer benefits?
You might be surprised to learn that the number of steps needed to glean the rewards of walking is significantly smaller than 10,000 steps. In fact, researchers behind a 2023 study conclude that the number of steps needed to reduce the mortality risk of any disease is only 3,867 steps. Only 2,337 steps per day are needed to reduce the risk of dying from cardiovascular disease.
How to make your walks count
Feeling inspired to step up your daily step count? Whether you want to hit 4,000 or 10,000 steps (or somewhere in between), there are endless ways to elevate your walking routine.
Use a pedometer to make your steps count
Step counters or pedometers are simple yet effective tools that can be used to help reach your fitness goals. If you’re in the beginning stages of your walking journey, take the first week to establish your baseline step count. From there, you can gradually begin to increase the amount.
Add more steps as you adjust
The key to building a stronger walking practice by adding more steps? Consistency. Try adding 300 to 500 steps per day, eventually moving up to 2,000 extra steps per day. With each passing week, aim to add more steps until you eventually reach 10,000 (or whatever number you want to achieve).
Keep up the pace (any pace!)
Whether you prefer a leisurely stroll or a power walk around the neighborhood, the health benefits of walking can be felt at any pace. For optimal protection against hypertension, high cholesterol, and diabetes, work on increasing your walking pace to a moderate-intensity level.
By Ashley Linkletter
Article Courtesy of Alive Magazine
