According to one estimate, most adults take about 5,000 steps a day. With their fitness trackers and smartwatches, many people strive to take 10,000 steps a day to stay healthy. So, is this a seamless, arbitrary number, right?
Key Takeaways
- 10,000 steps originated as a marketing tactic, not a scientific recommendation, but studies show increasing daily steps can significantly reduce health risks.
- Multiple research studies indicate that even 3,000-8,200 steps per day can lower your risk of obesity, premature death, and serious medical conditions.
- Beyond step counting, focus on enjoying physical activities, maintaining a healthy weight, and nurturing your mental and emotional well-being to improve overall health.
Where Did 10,000 Steps A Day Come From?
You may think that Fitbit popularized the 10,000 steps a day goal. However, it has been around for a bit longer, and it wasn’t created based on science-backed studies. In fact, it was a marketing ploy in the 1960s by the Japanese company Yamasa. They released the first tracker in 1964, called Manpo-kei, which translates to “10,000 steps meter” in English. Today, this catchy phrase has become a milestone of good health. Yet, is it the line to cross to stay healthy?
What Do The Studies Say?
Several studies have been conducted worldwide to look deeper into this topic.
A study published in Nature Medicine suggests that those who walk around 8,200 steps a day are less likely to become obese or suffer from certain medical conditions. As a result, this can cut their risk of becoming obese by half. However, those who are obese may need to walk up to 11,000 steps a day.
A second study published in JAMA Network Open concludes that those taking at least 7,000 steps a day, compared with those taking fewer steps, lower their mortality risk by 50% to 70%. In other words, the study found that higher daily step volume was associated with a lower risk of premature death.
A third study published on PLOS ONE focused on adults residing in Tasmania, Australia. They concluded that a sedentary person increasing their steps from 1,000 to 10,000 per day lowers their risk of sudden death by 46%. Also, a sedentary person who increases their steps to 3,000 per day, five days a week, reduces their risk of sudden death by 12%. Therefore, just 3,000 steps a day can help reduce your risk of early death.
Is 10,000 Steps A Day The Right Number?
Unfortunately, these studies vary regarding their recommended daily number of steps. Although they do agree that increasing the number of steps you take daily can help lower your mortality risk. Furthermore, these studies suggest that low to moderate-intensity daily walks can help you stay healthy.
However, putting more effort into improving your fitness would be best. Here are some suggestions to further improve your overall health.
- Maintain a Healthy Weight – 10,000 steps a day can help reduce your risk of obesity. Moreover, maintaining your ideal weight will further reduce the risks of developing certain health conditions.
- Find Activities You Enjoy – You already know exercise benefits you. However, you may struggle to find something you enjoy. Exercise is fun when you find activities you like. Furthermore, you are more likely to include exercise throughout your life when you like doing it.
- Monitor your Mental Health – Optimistic people live longer. Therefore, you should be mindful of your inner critic and monitor your mood. If you need help resolving mental issues, talk with your doctor or a qualified professional.
- Find Your Purpose – You don’t have to change the world, but those who find meaning in their lives tend to live longer. Invest in yourself and set personal goals.
How Do You Know If Your Efforts Are Working?
You’ll know your efforts are working if you start to feel better, more energetic, and more satisfied with your life. Unfortunately, these changes don’t happen overnight. However, you can make micro-progress by doing a little bit every day.
To help increase your chances of success, track your progress in a journal to visualize your journey. Nothing is more satisfying than seeing success from your efforts. Will 10,000 steps a day help you stay healthy? It’s certainly a good start!
Conclusion
The journey to better health doesn’t have to be complicated or overwhelming. While 10,000 steps might sound like a magic number, the truth is that any increase in movement can make a big difference in your life. Whether you’re starting at 1,000 steps or already walking 5,000 steps a day, each additional step is a step towards a healthier you. The key is to start where you are, be consistent, and gradually build up your activity level.
Remember, your health is about more than just walking. It’s about creating a healthier lifestyle. Find activities you enjoy, set realistic goals, and be kind to yourself. Track your progress, celebrate small victories, and understand that health is a personal journey. Some days you’ll walk more, some days less, but what matters most is that you’re moving forward and taking care of yourself, one step at a time.
FitTrend’s mission is to help you along your self-improvement journey, promote an active lifestyle, and help you achieve your goals. Our journal can help you track your workouts, weight, mood, calories, and more. Also, FitTrend allows you to connect supported gadgets to your account to make it easier for you to update your journal automatically. Create your account today and start using FitTrend for free!
Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
