Is 10,000 Steps the Magic Number?
We have all been told that we should be hitting 10,000 steps every day if we want to maximize our health. But is 10,000 really the magic number of steps to aim for?
Where Did 10,000 Come From?
The original idea that 10,000 steps were the perfect amount to walk each day came from Japan. In the 1960s, a company started selling a pedometer called the Manpo-Kei, which translates literally to ’10,000’, ‘steps,’ and ‘meter.’ Due to the huge success of this pedometer, the craze of walking 10,000 steps every day began.
Is 10,000 Steps the Magic Number?
Some researchers agree that 10,000 steps is a good number to aim for to help with weight management and disease prevention.
If you enjoy walking and you find it super easy to get your steps in each day, you’re going to feel great every time your pedometer or phone buzzes to indicate you’ve reached 10,000 steps. This can reinforce the psychological benefits of exercise by giving you that extra hit of dopamine.
You also have to take into account the amount of time you have to dedicate to exercising. A 2011 study showed that 8,000 steps a day seemed to fit better into the 30 minutes of recommended daily activity, whereas 10,000 steps equated to around 40 minutes.
What’s more, pedometers don’t take into account the quality of your steps either. You could be taking a relaxing stroll or power walking, and your pedometer will still show the same number of steps. But if you’re power walking, you are most likely achieving a more vigorous workout which is important for overall health. .
Lastly, research has also indicated that 10,000 steps may not be a realistic goal for some individuals, whether due to lifestyle or ability. For those that find 10,000 steps to be a daunting prospect, the goal can actually act as a deterrent. Why even bother trying if I know I can never reach the goal? Instead, set goals that are realistic. If you are currently reaching 4,000 steps per day, see how you can add just 10% more.
How Much Activity Should You Be Doing?
The recommended amount of weekly activity for adults is 150 minutes of moderate to vigorous physical activity. Importantly, this does not have to be walking! It can instead be cycling, swimming, resistance training, etc.. It’s about finding the activities you enjoy most in order to stay active.
So how does 10,000 steps a day fit in? It can be part of your overall fitness strategy. Try aiming for 30 minutes of moderate activity every day, and decide you would like to enjoy that time. Perhaps it will be 30 minutes of resistance training to build muscle and improve your strength and endurance. Another day it may be a brisk walk.
For the fitness lovers out there, reaching 10,000 steps might seem easy. But if you struggle to find the time or motivation to achieve this large number, find a goal that works better for you. It’s also important not to get too hung up on the numbers, as it can be easy to fall into the trap of obsessively tracking every single step you take!
Focus on living a healthier lifestyle by working out and eating nutritious food instead of focusing solely on the number of steps you do. Set the goal that fits best into your lifestyle. Maybe it’s 6,000. Maybe it’s 7,500. There really is no magic number that suits everybody.