(NEXSTAR) — For years, we've been advised and encouraged to walk 10,000 steps a day. No, I think it was about 5000. Or you may have heard an even lower number, such as 2,500.
Between conflicting numbers and reminders from your fitness tracker to take more steps to reach your (probably unset) goal, walks can be more confusing than you think.
Start with your biggest goal: 10,000 steps a day. If you work in a field where you are on your feet most of the day, it may not be difficult to meet or exceed that benchmark. If you're not, you might be surprised to learn how long it takes to reach 10,000 steps.
Healthline cites a University of Iowa study that states the average stride length is about 2.5 feet. That means you would have to walk nearly 8 miles a day to reach 10,000 steps. Feeling a little out of reach? There may be a reason for that.
“The 10,000 step number was not based on scientific data, but rather a marketing strategy. A Japanese company (Yamasa Watches) created a pedometer called Manpedometer, which means '10,000 step counter.' Probably because the Japanese word 10,000 looks like “a person walking or running,'' Dr. Tamanna Singh, co-director of Cleveland Clinic's Center for Sports Cardiology, told Electronic. told Nexstar via email. “Somehow this led to the generalization that we need to take at least 10,000 steps per day.”
There is a lot of research suggesting that you may not need to take nearly 10,000 doses to reap the health benefits.
Singh points to research that suggests a link between step count and mortality. A 2023 study published in the Journal of the American College of Cardiology suggests that 2,600 to 2,800 steps daily is enough to produce health benefits, while a 2022 European study found that We found that increasing your step count by 1,000 steps can reduce your health benefits by 15%. Increased risk of all-cause mortality.
More recent data suggests that a goal of 8,000 steps a day can help prevent serious chronic health conditions, says Dr. John Jakich, a research professor in the Division of Physical Activity and Weight Management in the Department of Internal Medicine at KU School of Medicine. told Nexstar. and extend years of quality of life.
However, he notes that there is no clear answer to how many steps you should take per day, and it ultimately depends on your personal goals.
“These studies only suggest a possible association, not a direct cause-and-effect relationship,” Singh explains. “But importantly, we already know that more physical activity leads to a healthier lifestyle.”
In fact, some health experts say you should focus more on your watch than your pedometer when it comes to physical activity. The American Heart Association recommends 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity each week.
Structured, timed workouts aren't for everyone, Jakich says. If you are not good at exercise, you may want to set a goal for the number of steps you take.
“It gives that person credit for everything they do all day long,” he tells Nexstar. “Also, he doesn't have to spend 30, 45, 60 minutes doing this exercise at a time, which helps him build a pattern of activity.”
He added that one method is not better than another, “but they are applied to people for different purposes.”
If you want to stick to your step goals, consider your mobility and baseline fitness. If you can't walk, Shin explains, you should talk to your health care provider about alternative physical activities. For those who can walk, Singh reminds us that our bodies need stimulation to bring about healthy changes. Eventually, you'll need to increase your step count as your fitness improves to avoid fitness plateaus.
Jakich explains that this can add up to as little as 250 steps per day, noting that it may be easier to consider step goals over the course of a week or month rather than daily tasks. . Rather than hard and fast rules, it might be better to focus on how to improve what you've been doing over time.
Whether it's a step count, a time-based goal, or just getting up and moving during the day, it's important to “do what you can commit to and be consistent,” Singh says.
“The most important thing is to incorporate intentional physical activity into most, if not every day,” notes Singh. “Your body has nothing to do with whether you're walking, jogging, swimming, biking, rowing, dancing, etc. Again, keep going. Providing physical stimulation can help improve both cardiovascular and physical health.
