(NEXSTAR) — For years, we've been advised and encouraged to walk 10,000 steps a day. Or maybe it was 5,000 steps. Or maybe you've heard it's even less, 2,500 steps.
Between conflicting numbers and reminders from your fitness tracker to take more steps to reach a goal you probably didn't set, your walks can be more confusing than you'd think.
Start with your biggest goal: 10,000 steps a day. If you work in a field where you spend most of your day on your feet, reaching or exceeding this goal may not be difficult. If not, you might be surprised to learn how long it takes to reach 10,000 steps.
Healthline cites a University of Iowa study that says the average stride length is about 2.5 feet. That means you would have to walk about 5 miles a day to reach 10,000 steps. Do you feel like it's a bit impossible? There may be a reason for that.
“The 10,000 steps number was not based on scientific data but rather a marketing strategy. A Japanese company (Yamasa Watch) created a pedometer called Manpo-kei, which means '10,000 steps counter,' presumably because the characters for 10,000 in Japanese look like this: a person walking or running,” Dr. Tamanna Singh, co-director of the Center for Sports Cardiology at Cleveland Clinic, told Nexstar via email. “Somehow this led to the generalization that we need to take at least 10,000 steps per day.”
There are numerous studies suggesting that you may not need to consume nearly 10,000 times to reap the health benefits.
Singh points to studies suggesting a link between step count and mortality: A 2023 study published in the Journal of the American College of Cardiology suggested walking 2,600 to 2,800 steps a day could provide health benefits, while a 2022 European study found that each additional 1,000 steps could lower the risk of all-cause mortality by 15%.
Dr. John Jaquisick, research professor in the division of physical activity and weight management in the department of internal medicine at the University of Kansas School of Medicine, told Nexstar that recent data suggests a goal of 8,000 steps a day can help prevent serious chronic health conditions and prolong quality of life.
But he points out that there's no clear answer on how many steps you should take per day, and that it ultimately depends on your personal goals.
“These studies only suggest a possible association, not a direct cause-and-effect relationship,” Singh said. “But importantly, as we already know, increasing physical activity leads to a healthier lifestyle.”
In fact, some health experts say you should look at your watch rather 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, it may be a good idea to set a goal for the number of steps you take.
“You get credit for everything you do throughout the day,” he told Nexstar. “And it helps him build an activity pattern without him having to set aside 30, 45, 60 minutes at a time to go out and do this exercise.”
He added that neither method is better than the other, but “different people apply it to different purposes.”
If you want to stick to your step goal, consider your mobility and underlying fitness. As Shin explains, if you can't walk, talk to your health care provider about alternative exercises. For those who can walk, Shin points out that your body needs a stimulus to make healthy changes. Ultimately, you need to increase your steps to make sure your fitness improves and doesn't plateau.
That might mean taking 250 more steps per day, Jakicic explains, but notes that it might be easier to think of a weekly or monthly step goal rather than a daily task. Instead of focusing on strict rules, it might be better to focus on how to improve what you do over time.
Whether it's steps, time-based goals, or just getting up and moving during the day, the key is to “do what you can commit to and be consistent,” Singh says.
“The most important thing is to consciously incorporate physical activity into most of the week, if not every day,” notes Singh. “Your body doesn't care if you're walking, jogging, swimming, biking, rowing, or dancing. Again, continuous physical Stimulation contributes to improvements in both cardiovascular and physical health.”
