Benefits of Walking for Wellness: 10,000 Steps Myth

October 4, 2024

Benefits of walking 10,000 steps daily. This ambitious target equals about five miles and an hour of walking, depending on your pace and stride length.

To reap full benefits of waling why should you have 10,000-step goal? What health benefits does it offer? And is it practical for people with busy schedules to determine how many steps they should walk a day? The answers aren’t straightforward and largely depend on your current activity level, available time, and job, according to Andrew R. Jagim, Ph.D., director of sports medicine research at Mayo Clinic. However, you might be surprised at how quickly you can increase your step count by making minor changes to your daily routine, Dr. Jagim notes.

The 10,000-step target started in Japan

Japanese walking clubs in the 1960s began using a pedometer called manpo-kei, which means “10,000 steps meter.” At that time, researchers knew that more movement improved health and lifespan. However, no scientific evidence supported 10,000 steps as an ideal activity goal for how many steps a day to stay healthy. Despite this, the idea spread quickly. Soon, people worldwide were focused on counting steps, with devices and fitness programs often aiming for the 10,000-step daily target.

“While the origin of the 10,000-step daily goal was somewhat speculative and arbitrary, several studies have shown a link between higher daily step counts and reduced risk of premature death from various causes,” Dr. Jagim explains. This research provides insights into how many steps I should take a day for optimal health benefits.

Walking distance for better health and longer life

Recent large-scale studies have examined the 10,000-step recommendation. One study in JAMA Internal Medicine found that older women who walked 4,400 steps daily had a 41% lower death rate over four years compared to those who took 2,700 steps. The risk reduction was even more significant for those taking 7,500 steps but didn’t improve beyond that. To put this in perspective, how many miles is 4000 steps? It’s approximately 2 miles. And how long is 4000 steps in terms of time? About 40 minutes of walking.

Another study combining data from 15 studies involving 47,471 adults showed that death risk over seven years decreased significantly as step counts increased. Compared to adults with the lowest step counts (median 3,553), those with the highest (median 10,901) had a 40% to 53% lower risk of early death over seven years. How many miles is 3000 steps? Around 1.5 miles.

Besides potentially extending your life, higher step counts may also lower your risk of heart disease, cancer, and dementia, according to other research. Walking can play an important role in heart disease prevention, diabetes prevention, and obesity prevention. The U.S. Department of Health and Human Services recommends adults get at least 150 minutes per week of moderate-intensity aerobic activity like brisk walking for substantial health benefits.

How more steps improve health

Increased step counts seem to benefit health in at least two ways, according to Dr. Jagim.

Firstly, Dr. Jagim explains that regular exercise and daily movement help strengthen bones, muscles, and blood vessels, maintaining their overall function. This supports weight loss efforts and promotes mental health.

Secondly, he points out that the more you move, the less you sit. This is crucial because too much sitting has been linked to blood vessel issues, stiff joints, poor metabolism, and shorter lifespans.

A study of 149,077 people found that those sitting for over eight hours daily were more likely to die during the 8.9-year study period than those sitting less than four hours a day. Research shows that even an hour of daily exercise can’t fully reverse the negative health effects of sitting too much.

“Daily workouts are great,” Dr. Jagim says. “But if you exercise for an hour and then sit all day, it’s like taking two steps forward and one step back. Getting more steps helps break up long periods of sitting.”

What’s the right step count for me?

While studies have looked at different minimum and maximum step counts, they all suggest the same thing.

“Any movement, no matter how small, is better than none, and more movement is better than less,” Dr. Jagim advises.

He adds that increasing your exercise intensity – by walking or running faster at times, such as with interval walking – can lead to even more benefits.

To set your personal walking goal, first figure out how many steps you currently take daily.

Use a step counter – most smartphones can do this – for a week. Then, calculate your daily average.

Once you know your starting point, try to add 1,000 extra steps every two weeks.

For example, if you currently take 2,500 steps a day, aim for 3,500. After two weeks of consistently hitting 3,500 steps, consider increasing your goal to 4,500 and build from there.

How to convert steps into miles for benefits of walking

Because everyone’s stride is different, the number of steps in a mile varies from person to person. Also, step-to-distance conversions depend on how fast you walk.

However, as a rough guide, every 1,000 steps is about half a mile and takes around 10 minutes.

How to boost your step count

Find ways to add steps to your daily routine and planned walks.

Daily routine to reap benefits of walking

Try these ideas to sneak in more steps during everyday activities:

When bringing in groceries, carry just one or two bags at a time. This way, you’ll take extra steps each time you go back to the car for another bag.
Use the bathroom furthest from where you are. For example, if you’re on the first floor of a two-story house, go to the second-floor bathroom instead of the one nearby.
When on the phone, use a headset to walk around your house or office.
Try to avoid using moving walkways, escalators, and elevators whenever possible.
Park in the spot farthest from your destination, not the closest one.
At the grocery store, walk down every aisle instead of skipping the ones you don’t need.
Do some laps around the mall while waiting for family members to try on clothes.
Walk along the sidelines while cheering for your kids or grandkids at their sports events and other activities.
Set an alarm when you’re watching TV or using the computer. Every hour or so, get up and move around for a minute or more.

Planned activity

Your everyday activities mentioned above will likely get you about a third of the way to your step goal. Use planned walking sessions, like outdoor walking, to make up the rest.

Remember, you don’t have to do all your planned walking at once. Walking for 10 minutes three times a day is just as good for your health as walking for 30 minutes in one go.

One way to motivate yourself to do more planned walking is with a family member or friend. Or, you could walk with a pet. Studies have shown that dog owners tend to get in more steps throughout the week than people without dogs.

Source:

Alisa Bowman (August 22, 2024). Does hitting 10,000 steps a day really make a difference?. Mayo Clinic. https://mcpress.mayoclinic.org/nutrition-fitness/does-hitting-10000-steps-a-day-really-make-a-difference/. Accessed October 4, 2024