Interestingly, the original 10,000 steps goal was not based on scientific research but was a marketing tool for a pedometer sold in Japan in the 1960s. So yes, it started as a fad but fast forward and there are hundreds of important studies citing numerous benefits of adding steps to our day.
So Why 10,000 steps?
In the book Built to Move by Kelly and Juliet Starrett, “…a 2020 large study conducted by a team of researchers from multiple national health organizations found that, compared with taking 4,000 steps per day, reaching 8,000 daily steps was associated with a 51% lower risk of death from all causes. Taking 12,000 steps per day was associated with a 65% lower risk.”
If you are walking 10,000 steps – great!
Why stop there?
And if you aren’t walking at all, we highly recommend you start. Start with any amount of walking and build on that foundation.
The number of steps isn’t really a benchmark for overall fitness.
Here are three reasons why:
- We all have different levels of mobility and ability. 10,000 steps could be too strenuous or not challenging enough. Find yours.
- Not all steps are created equal. Walking 10,000 steps leisurely vs briskly or including intervals of increased intensity (like hills) has an impact on fitness levels.
- Fitness is only one part of the overall picture for health. It matters what you eat, how well you sleep, how you deal with stress, etc. Focusing solely on step count ignores these other crucial elements of health.
Fitness advice is best tailored to you, considering your unique circumstances, and to promote a holistic approach to health that goes beyond step counts.
What we focus on grows – so if measuring your step count is helpful and motivating – do it.
You can’t ‘bank’ movement. Which means that we need to move everyday. And the benefits of walking is underrated and can be one of the best ways to support overall health.
