The real number is just a fraction of 10,000
Story-At-a-Glance
Matt Cook here, and everybody’s always talking about getting their 10,000 steps in…
But who said 10,000 is the magic number anyway?
You may be surprised by the true number of steps you should be walking each day for great health…
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Why you don’t actually need to walk 10,000 steps per day
Devices that measure how far you’ve walked — these often have a 10,000 step goal built into them.
But where does this number come from?
It’s not science — it actually comes from a marketing campaign for Japanese pedometers that has worked its way into the general public consciousness!
The oft-advised 10,000 steps a day is not a scientifically established guideline but emerged as part of a decades-old marketing campaign for a Japanese pedometer, says Paluch, assistant professor of kinesiology in the School of Public Health and Health Sciences.
Crazy, right?
This is a good example of why I insist on basing decisions about my health on real medical studies and not just urban legend.
People can make anything up and with enough ads it can stick.
But real science is a rigorous process that has to be peer reviewed and have studies set up in very specific ways.
Because the 10,000 step mark is a marketing campaign and not REAL science, researchers finally put together a study to see what the optimum step count per person per day really is.
The results are remarkable.
First… you don’t have to walk 10,000 steps a day to get a significant health benefit.
But if you do start building exercise into your daily lifestyle, then there are a number of steps that you should aim for.
That number is 7,000 steps a day, or about 3.1 miles.
Walking at least 7,000 steps a day reduced middle-aged people’s risk of premature death from all causes by 50% to 70%, compared to that of other middle-aged people who took fewer daily steps.
Did you see that reduction in premature death?
50% to 70% is a VERY significant number and it might very well be worth tracking steps to achieve.
While a huge reduction in early mortality is impressive if you can average 7,000 steps a day…
…it’s important to note that there are also increased benefits on the way to 7,000 steps.
“For people at 4,000 steps, getting to 5,000 is meaningful,” she adds. “And from 5,000 to 6,000 steps, there is an incremental risk reduction in all-cause mortality up to about 10,000 steps.”
That means that you can start exactly where you are at right now and build your fitness level over time to get more steps in gradually.
If you can only walk up and down your block once, then start there and gradually increase what you do over time.
You will likely get big health benefits just by being persistent about it.
And for those of us who tend to think more is always better…
One thing that should be noted is that if you walk more than 10,000 steps a day or walk faster it doesn’t give you any additional benefit.
None. Nada.
But walking more than 10,000 steps per day – or walking faster – did not further reduce the risk.
I think this is a VERY good argument that you don’t have to run or spend hours at the gym to get enough exercise to have a very healthy body.
You can just go for a long walk or three short walks a day and get great health protecting benefits.
Our bodies are meant to walk.
So if you are able to walk, then get those 7,000 steps in.
You may live a lot longer for it!
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