Embarking on a journey to health and wellness involves a symphony of numbers – 5 servings of fruits and vegetables daily, 8 glasses of water, 150 minutes of moderate-intensity exercise per week, and capping alcohol at 14 units. But here’s the question: do these numbers truly matter? Absolutely. Each one is a key, backed by research, to unlock your optimal health and prevent diseases.
However, amidst these numbers, there’s one that has etched itself into our collective consciousness – 10,000. Most of us recognize it as the daily step goal for healthy, able adults.
From the quaint pedometers of the past to the sophisticated accelerometers, gyroscopes, and compasses in our tech-savvy smartwatches, we’ve all danced with our daily step count. For some, it’s even a friendly competition with friends, partners, and colleagues! (Or maybe that’s just us?)
But what’s the real story behind this magical number? Does our health genuinely thrive by walking 10,000 steps a day, or is it merely an arbitrary figure? Is the act of daily walking more important than hitting a specific target?
Here’s your guide to understanding the magic:
Here’s all you need to know:
Is strolling 10,000 steps a day a realistic objective?
Back in the 1960s, when fitness was making waves, especially in Japan gearing up for the 1964 Tokyo Olympics, the concept of walking for health gained momentum. Enter the Manpo-Kei, a waist-worn digital pedometer translating to 10,000 steps, hitting the Japanese market. The name, catchy but without a scientific basis, triggered a craze. Everyone wanted to count their steps, and the 10,000 steps goal was born. But is it really the gold standard? A 2021 study suggests a nuanced view.
Research tracking over 2,000 middle-aged individuals for 11 years found that while exercise is undeniably beneficial, the sweet spot might be around 7,000 steps daily. Hitting this target correlated with being 50 to 70% less likely to experience sudden death, a compelling revelation.
The study revealed that those achieving 6,000 steps daily generally enjoyed better health outcomes than those at 5,000, and the pattern continued. Once you reach an average of 7,000 steps daily, the additional benefits seem to plateau.
So, should you stress about those extra 3,000 steps to hit the 10,000 mark, potentially sidelining other exercises like resistance training? Maybe not. Yet, if you’re comfortably hitting 10,000 steps and still making time for other workouts, you’re on the right track – because staying active is key.
How many calories does 10,000 actions burn?
It’s challenging to determine a precise figure for how many calories 10,000 steps burn due to varying metabolisms, walking paces, and stride sizes. As a general guide, walking 10,000 steps in a day burns approximately 340 calories and covers about five miles. Walking at a vigorous pace, it takes about an hour of continuous walking to achieve 10,000 steps. Of course, most of us reach our target over the course of a day, with steps accumulating as we remain active.
But how easy is it to reach 10,000 or even 7,000 steps?
Spend a lazy Sunday merely walking around your home, and you’ll likely only achieve around 3,000 steps. Actually reaching 10,000 steps in a day requires effort and determination, especially if we’re deskbound, have a driving job, or work from home. Those in hospitality, healthcare, or retail are more likely to be on their feet, gaining those steps.
What walking 10,000 steps does for your health
The benefits of walking are plentiful. Quick walking, where you can still chat but would struggle to sing, burns calories contributing to weight loss. It also helps keep the joints supple and moisturized, reducing joint pain.
There’s evidence that regular walking for at least half an hour a day can reduce the risk of developing coronary heart disease by almost 20%, and taking a short walk after meals can help lower blood sugar levels.
In terms of mental health, studies show that walking in nature for at least half an hour daily can help reduce feelings of stress, anxiety, and depression, while also boosting creativity and problem-solving skills.
If we don’t have mobility issues, walking is easy, free, and has numerous health benefits. But what if we’re not meeting our step count? How can we increase it?
How to increase your step count
As mentioned earlier, achieving 10,000 steps in a day can be challenging unless we have a very active job. However, there are ways to increase our step count without excessive effort or additional time.
If you drive or commute to work, try parking a little further away or getting off the bus/train/tube a few stops earlier and walking the rest of the way. At work, take the stairs instead of the lift, and instead of sending an email, take a walk to your colleague’s desk. (You can always follow up with a confirming email if needed.)
Walking to the stores may be challenging with heavy groceries, but opting for a few items and leaving the car at home will help increase your steps. However, the best way to boost your step count is to intentionally go for a walk. You don’t have to suddenly start walking miles; you can gradually increase the time you’re active over a few weeks and months.
Perhaps spend your lunchtime walking around the block, or fit in a 20-minute walk before or after work. Take your children for a walk if they’re preschool age or pick them up from school on foot. On lighter evenings, gather friends or neighbors for a long walk, exploring parts of town you didn’t know were there.
Of course, the better the weather, the more likely we are to want to go outside for a walk. But even if it’s cold and wet, the benefits of walking in the great outdoors far outweigh the discomfort.
If you’re someone who needs an endpoint or a purpose on a walk, it can be challenging to find the motivation to simply go for a walk. Listening to music or a podcast while walking can make it feel more purposeful. Alternatively, pay attention to nature’s activities, such as moss and weeds growing in guttering or flowers pushing their way through cracks in the pavement.
If all else fails, consider getting a pup. They’ll quickly let you know when it’s time for walkies!
Walking for health and fitness
So, in answer to our original question, “does our health benefit from walking 10,000 steps a day regularly? Or is it an arbitrary number?” It seems that the answer is somewhere in-between. But what is clear is that spending our days being as active as possible is crucial.
The 10,000-step target isn’t entirely meaningless; it’s always a good idea to have targets and goals when it comes to fitness. Having a target of 10,000 steps helps give us something to aim towards and allows us to monitor our progress over time.
Moreover, we certainly shouldn’t stop at 10,000 steps if we don’t want to. If we’re having a busy day or feel like an extra-long walk, jog, or run, then, by all means, surpass our target.
Like anything that helps increase our fitness, commitment is essential. Aim to raise your step count gradually, once or twice a week, before reaching your goal most days, or even every day.
Japanese marketing campaigns aside, walking at least 7,000 steps each day will benefit both physical health and mental well-being. So lace up those trainers and enjoy exploring!