Is your mobile phone nagging you because you haven’t reached your ten thousand steps a day goal? But why just ten thousand steps and not more or less? What is this standard, and do you have to come close to it to stay fit?
Without a doubt, physical activity is beneficial to health: it fights obesity, cholesterol, diabetes, and even depression. Regular movement strengthens the cardiovascular system, improves mental health, and enhances overall quality of life. But at what dose can we feel its benefits?
You’ve probably heard that you need to take 10,000 steps every day, which is about eight kilometers. This is an ambitious goal that most people are far from reaching, as they are satisfied with an average of 5,000 steps per day.
And that’s not so bad after all because the myth of 10,000 steps is not based on any scientific studies. The number originated during the 1964 Tokyo Olympics when the Yamasa Corporation launched a pedometer called Manpo-Kei, which means “10,000-step meter” in Japanese. It is, therefore, a purely marketing concept that became a widely accepted benchmark over time.
Number of steps per day: what is the right target?
The major news is that the quota of steps for staying fit is lower than 10,000. A study published in 2019 in the journal JAMA Internal Medicine conducted with elderly women shows that the mortality rate is reduced by 40% from 4,400 steps per day compared to people limiting themselves to 2,700 steps. Mortality continues to decrease progressively when the number of steps is increased until a ceiling of 7,500 steps is reached, after which additional activity no longer seems to bring significant benefit.
Further supporting this, a 2020 study in the Journal of the American Medical Association found that individuals taking at least 8,000 steps per day had significantly low mortality rates than those taking 4,000 steps per day. This suggests that while more steps can be beneficial, there isn’t a magic number that applies to everyone.
The World Health Organization (WHO) recommends at least 150 to 300 minutes of moderate-intensity aerobic physical activity per week for adults, which translates to about 20 to 40 minutes per day. This activity doesn’t have to be walking; it can include cycling, swimming, or any other form of exercise that raises the heart rate.
Number of steps: not a very reliable indicator
In reality, there’s no need to set a target number. First, because most pedometers and mobile phones measuring the number of steps are very unreliable: according to a study by the University of Toronto, some applications underestimate the number of steps by 25% to 30%, while others count 10% more. Factors such as where you carry your device and your walking style can affect accuracy.
It also depends on the pace at which you walk: it must be fast enough to work the heart and respiratory system. A leisurely stroll may not provide the same health benefits as a brisk walk. Walking speed would even show life expectancy regardless of weight, reports a 2019 study from the Mayo Clinic. Faster walkers lived longer than slower walkers, irrespective of their body mass index (BMI).
Incorporating strength training and flexibility exercises can contribute to overall health and fitness. The key is to engage in regular physical activity that you enjoy and can maintain over the long term.
Instead of fixating on a specific number of steps, focus on making physical activity a regular part of your daily routine. Whether it’s walking, cycling, swimming, or any other form of exercise, the goal is to stay active and find enjoyment in movement. Listen to your body, and remember that any amount of activity is better than none.