The concept of taking 10,000 steps a day has become a popular fitness goal, embraced by millions worldwide. But what is the origin of this recommendation, and what benefits does it truly offer? NMTBP explores the science and practicalities behind the 10,000 steps a day phenomenon and how it can impact your health and well-being

Where did the 10,000-step guideline come from?

The 10,000 steps per day guideline, which originated in Japan in 1965, gained momentum through a marketing campaign by Japanese company Yamasa Toki for a pedometer called Manpo Meter. The slogan “Healthcare with 10,000 steps per day” was the driving force. Manpo means 10,000 step” in Japanese. This recommendation, which was later adopted and then dropped by health organisations like the Centres for Disease Control and Prevention (CDC), gained further popularity with the rise of smart devices that can track our every move

10,000 steps equate roughly to 5 miles

Health benefits of 10,000 steps

Research provides some support for the health benefits of walking 10,000 steps a day. While individual needs and capabilities vary, aiming for this target can provide numerous advantages:

Improved cardiovascular health: Regular walking helps reduce the risk of heart disease by lowering blood pressure, improving cholesterol levels, and enhancing overall cardiovascular fitness

Weight management: Walking 10,000 steps daily can help burn calories and contribute to weight loss or maintenance. On average, it burns about 300-500 calories, depending on factors such as weight and walking speed

Enhanced mood and mental health: Physical activity, including walking, releases endorphins, which can improve mood and reduce symptoms of depression and anxiety

Better blood sugar control: Regular walking can help regulate blood sugar levels, which is particularly beneficial for people with or at risk of diabetes

Improved sleep: Physical activity has been shown to enhance sleep quality, helping you fall asleep faster and enjoy deeper sleep

Increased bone density: Weight-bearing activities like walking can strengthen bones and reduce the risk of osteoporosis

Enhanced longevity: Studies indicate that higher daily step counts are associated with lower mortality rates, contributing to a longer, healthier life

How many steps per day is needed to stay healthy?

In October 2023, a meta-analysis in the Journal of the American College of Cardiology set out to identify the optimal daily step counts for health improvement. Researchers compiled data from studies including more than 111,000 people and found three significant thresholds that applied regardless of gender

• People who walked approximately 2,500 or 2,700 steps per day were at significantly lower risk for all-cause mortality and cardiovascular disease, respectively, compared with individuals who walked only 2,000 steps daily
• Optimal risk reduction for cardiovascular disease occurred around 7,100 steps per day
• Optimal risk reduction for all-cause mortality occurred around 8,800 steps per day

Exceeding those peak step counts wasn’t associated with additional health benefits, but researchers stress the importance of maintaining a highly active lifestyle to achieve other health benefits, such as improved mental health and better sleep

In other words, completing 10,000 steps per day (or more) can be a wonderful goal if it works for you, but it’s not necessary to reduce your risk of major diseases

Picking up the pace now and then is another great way to stay healthy. Researchers also noted that increasing the speed of steps from low to intermediate or high was associated with a decreased risk of mortality between 33% and 38%, with higher speeds being the most protective

How many steps per day is right for you?

The number of steps you need to stay healthy varies depending on your age, fitness level, or other health concerns. Time constraints or other responsibilities can also make high daily step counts unrealistic to maintain

Learning to respond to your unique needs in the context of your current circumstances is essential to maintaining long-term well-being. If 10,000 steps per day feels unattainable, aiming that high might feel more discouraging than motivating. Arbitrary goals can also disconnect you from other measures of what feels right for you, physically or psychologically

Practical tips to achieve 10,000 steps

Reaching 10,000 steps a day can seem daunting, especially for those with sedentary lifestyles. However, incorporating more steps into your daily routine can be manageable with these strategies:

Break it down: Aim for shorter walks throughout the day. For example, take a 15-minute walk during lunch or a quick stroll around the block after dinner

Use technology: Utilise pedometers, fitness trackers, or smartphone apps to monitor your steps and set reminders to move

Take the stairs: Opt for stairs instead of lifts or escalators whenever possible

Park further away: When driving, park at the far end of the lot to add more steps to your day

Walk and talk: Take phone calls while walking or schedule walking meetings

Use public transport: If you commute, get off a stop earlier and walk the rest of the way

Explore different routes: Vary your walking routes to keep the activity interesting and engaging

Join a walking group: Walking with friends or joining a local walking group can provide motivation and make the activity more enjoyable

Set realistic goals: If 10,000 steps seem too much initially, start with a lower target and gradually increase your step count

Tailoring the goal to your needs

While 10,000 steps is a widely recognised goal, tailoring physical activity to individual capabilities and health conditions is essential. A lower step count may still provide significant health benefits for some people, especially older adults or those with chronic conditions. Consulting with healthcare providers can help set appropriate and personalised activity goals

The 10,000 steps a day goal offers a simple and effective way to improve overall health and well-being. With numerous physical and mental health benefits, incorporating more steps into your daily routine can lead to a healthier, more active lifestyle. By using practical strategies and adjusting goals to suit individual needs, anyone can embark on this journey to better health, one step at a time