For some of us, walking 10,000 steps a day may feel like a distant goal, but what if it’s the magic number of steps you need to take every day for optimal health? According to data, the average US adult takes between 3,000 and 4,000 steps a day, which is about 1.5 to 2 miles. An analysis published in The Lancet Public Health found that taking 7,000 steps a day is associated with health benefits and increased longevity. Of course, there isn’t a magic number of steps per se, but it all basically boils down to how beneficial walking is. From improving cardiovascular health to aiding weight loss, walking is undeniably a great way to boost your health.
If you’re active on social media, you’ve likely seen people marking their 10,000 steps a day. But have you wondered what this actually means, or if it’s just another fitness fad?
The popularity of walking 10,000 steps a day stemmed from a marketing campaign launched ahead of the 1964 Tokyo Olympics. The specific number was chosen because the Japanese character for 10,000 resembles a person walking. So the idea caught on from there, and this massively successful ad became a standard for step tracking.
So if you like tracking your steps, you don’t necessarily have to push yourself too hard. The perfect way to start would be to find a number that is comfortable for you and slowly increase it by one thousand steps a day, and so on.
Health Benefits Of Walking 10,000 Steps A Day
- According to research, walking 9,800 steps a day can lower the risk of dementia by 50%. So when you get your 10,000 steps a day, it can help to relieve symptoms of depression and anxiety.
- For people who have arthritis, walking can reduce knee and joint pain.
- Research explored how one can lower the risk of premature death by 2,000 steps a day.
- There is a link between walking 10,000 steps a day and a reduced risk of cardiovascular disease, heart failure, cancer, and stroke.
- Walking can improve mental clarity and enable the flow of creative ideas.
When you set a fitness goal, such as getting 10,000 steps a day, you need to consider your age, physical activity level, abilities, and experience. For example, if you already walk 6,000 steps easily, it’s not much of a stretch to achieve 10,000. On the other hand, if getting 5,000 steps a day is already tricky, you can start with 3,000 and slowly work your way up.
How Many Steps Do You Need By Age?
There is no hard-and-fast number based on age, because everyone’s mobility and fitness levels differ. You can start by taking a stroll and seeing how you feel. Then you can decide on an achievable goal for you. The reason 10,000 steps has become a standard is that it’s an accessible goal for most people.
The average male takes 5,300 steps a day, while the average female takes around 4,900. Conclusively, the average person would have to take twice as many steps to reach 10,000. However, this may not be achievable for everyone due to their fitness level, job, and other factors. So don’t see the 10,000-step benchmark as a pass-or-fail grade. What’s important is to ensure you engage in physical activity every day. The NHS recommends that adults engage in at least 150 minutes of moderate-intensity activity each week. Adding 10 minutes of brisk walking a day can help you incorporate intense exercise into your fitness routine.
For older adults, on the other hand, it’s essential to be more careful when setting goals. You need first to consider your mobility and ability before you start tracking your steps. If you have underlying health conditions or concerns, consult your healthcare professional before committing to a number.
Research suggests that walking 6,000 to 8,000 steps a day for adults aged 60 and above can reduce the risk of premature death. However, if you have a chronic health condition that limits your ability to walk, aim for a few thousand steps a day, or any number that is comfortable for you.
Easy Ways To Get More Steps In A Day
- Walk your dog
- Take the stairs instead of the lift or elevator.
- If you’re working, take a walk on your lunch break rather than sitting at your desk.
- If you need to run errands, walk to the shop instead of taking the car.
- Get off your train or bus a few stops early so you can walk the rest of the way to your workplace. A shirt stroll also helps you to clear your mind before you start your work for the day.
Final Thoughts
No matter your ability, walking is an easy exercise that can improve your health and wellbeing. Besides, walking is free. It can be done anywhere, with no equipment required. Just wear something comfortable and put on your favorite podcast as you get a breath of fresh air outside.
Walking is a safe, low-impact form of exercise. It works for people of all ages, especially those with back, joint, and musculoskeletal pain. So whether it’s a five-minute stroll on the road or a more adventurous four-hour hike in the mountains, getting your daily steps in is a great way to boost your health!
