The Truth About 10,000 Steps: How Many Do You Really Need for Better Health?
We’ve all heard the advice: take 10,000 steps a day for better health. But where did this number come from, and is it really accurate? In this article, we delve into the science behind step counts and explore whether 10,000 steps is truly necessary to reap the benefits of walking.
Walking has long been hailed as a simple and accessible form of exercise that offers numerous health benefits. According to Lindsay Bottoms, a reader in exercise and health physiology at the University of Hertfordshire, increasing physical activity through walking can lead to improved cardiovascular fitness, weight management, enhanced mood, better sleep, and even enhanced cognitive function. It can also reduce the risk of chronic illnesses such as dementia and certain cancers, as well as improve health conditions like type 2 diabetes. Moreover, any form of exercise, including walking, can support our immune system and boost our mental health.
One study published in the European Journal of Preventive Cardiology found that walking at least 3,967 steps a day reduces the risk of dying from any cause, while walking 2,337 steps a day reduces the risk of dying from cardiovascular disease. Another study published in JAMA Neurology discovered that around 8,900 steps per day appeared to slow rates of cognitive decline and brain volume loss in individuals at high risk.
However, the question remains: do we really need to aim for 10,000 steps a day to experience these benefits? According to Bottoms, the origin of the 10,000 steps target can be traced back to a marketing tool for a pedometer sold in Japan in 1965. The device was called “Manpo-kei,” which translates to “10,000 steps meter.” Since then, this number has become widely accepted as the daily step target for better health.
But is it necessary to walk 10,000 steps a day? Bottoms suggests that while some individuals swear by the benefits of walking 20,000 steps a day, it may not be achievable or necessary for everyone. Research has shown that the risk of all-cause mortality and cardiovascular disease is not further improved beyond approximately 7,500-8,500 steps. In fact, studies have even indicated that around 4,400 steps can lead to a reduction in mortality rate in women over time.
So, how many steps should you aim for to support your health? Bottoms recommends aiming for at least 7,000 steps a day and gradually increasing your daily step count by about 1,000 if you’re not reaching this goal. However, she emphasizes that it’s not just about the number of steps; it’s about being active overall. The World Health Organization recommends that adults get at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous exercise, along with at least two muscle-strengthening sessions.
Incorporating more movement into your daily routine doesn’t have to be complicated. Bottoms suggests breaking up sitting time and finding opportunities to be active throughout the day. This can include taking short walks between meetings, making work calls while walking, walking your dogs in the morning and evening, and parking your car further away from your destination to accumulate more steps.
Ultimately, the key is to find an activity level that works for you and supports your overall health. Whether it’s 7,000 steps or more, the important thing is to prioritize movement and break up sedentary behavior. So, lace up your shoes, step outside, and start walking towards a healthier you.
If you have any questions about exercise or specific health concerns, you can reach out to experts via health@newsweek.com. Your story could even be featured on Newsweek, where they are committed to challenging conventional wisdom and finding connections in the search for common ground.
