Image credit: Shutterstock/Kaspars Grinvalds
Walking is great for almost everyone and the NHS recommends it as a daily exercise for its host of health benefits. But why is it important to walk 10,000 steps a day?
We explain where this magic figure originated from, how you can up your activity level, and whether you really need to walk 10,000 steps daily - or can you get away with less?
It's a magic number which promises better health and longevity, but 10,000 steps a day (approximately four to five miles or 7-8km) can feel quite an ask to fit in each and every day.
Now new research has suggested that we might not need to walk quite so far to see the benefit. Scientists from the University of Sydney examined data from more than 160,000 adults and found that walking 7,000 steps a day was associated with a reduced risk of a number of serious health conditions and death.
Compared with those who walked 2,000 steps a day, the study found that achieving the 7,000 daily step target was linked to a 37% reduction in risk of dying from cancer, while the risk was 14% lower for type 2 diabetes, 38% for dementia, 22% depression and 28% for falls respectively.
It was also associated with a 25% lower risk of cardiovascular disease and a 47% reduction in overall risk of dying. Scientists found a 'return on investment' with every additional 1,000 steps taken and even 4,000 steps a day reduced the risk of disease.
This risk continues to decrease above the 7,000 steps, but the rate it reduces the risk starts to slow.
Responding to the findings in the Guardian, Dr Daniel Bailey, reader in sedentary behaviour and health at Brunel University of London, said the research helped "debunk the myth that 10,000 steps per day should be the target for optimal health.
“The real-world implications are that people can get health benefits just from small increases in physical activity, such as doing an extra 1,000 steps per day.
"To achieve the best reductions in risk, aiming for 5,000-7,000 per day can be recommended, which will be more achievable for many people than the unofficial target of 10,000 steps that has been around for many years.”
The idea of walking 10,000 steps daily actually started out as a marketing campaign during the 1964 Tokyo Olympics, by the company manufacturing a pedometer called ‘manpo-kei. This translates as ‘man’ meaning 10,000, ‘po’ meaning steps, and ‘kei’ meaning meter.
Some believe the company chose the name because the Japanese character for 10,000 looks like a man walking.
The product ended up as a huge success and 10,000 steps remains almost unchallenged as the benchmark to how many steps we should ideally walk in a day.
Other studies have also questioned whether we really need to take as many as 10,000 steps a day to see a benefit to our health.
A Harvard Medical School study from 2019 found adding extra steps to your daily routine does help increase your lifespan, but also found it plateaued at 7,500 steps a day. Anything over that had a negligible difference to longevity. The study looked at 16,000 women in their 70s over a four-year period.
Another US study by Duke University found that even though counting our steps may prompt us to do more exercise, we enjoy taking those steps less than we would if we weren’t tracking them.
While a study of almost 16,000 people aged 70 or over, found that walking an additional 500 steps per day was associated with a 14% lower risk of heart disease, stroke or heart failure. The study published in March 2023, found that compared to adults who took less than 2,000 steps per day, adults who took about 4,500 steps per day had a 77% lower observed risk of experiencing a cardiovascular event.
Most experts now agree that counting steps is a great way of motivating you to get moving, but don’t obsess about hitting 10,000 steps a day.
What is important is being active in a way that works best for you bearing in mind your age, your lifestyle and your fitness. If in doubt, talk to your GP about setting your own realistic goals.
You’ll need a step monitor. Studies have shown that using one makes a difference, both short and long term. The most well-known step counters are by Fitbit, but also consider, an Apple Watch, Venu 2, Coros Pace 2, Withings Scanwatch and Samsung Galaxy watch.
Lara Rosenbaum from Fitbit has great advice for anyone starting out.
“If you’re new to exercise or returning from injury, you’ll want to start slowly to avoid burnout or further injury,” she says.
“Wear a tracker and determine how many steps you take on average each day over the course of a week. That’s your baseline.
“The Mayo Clinic recommends adding 1,000 daily steps each week, so if your baseline is 4,000 steps per day, set your goal at 5,000 steps each day.”
We’ve got some great tips on how to top up your paces without even noticing.
If you need to pop to the shops, a friend’s or even to a local restaurant, ask yourself whether you could walk there instead. It’s great for the environment and your body.
Once you start tracking your steps, join an online challenge, set up Strava and sign up for their online challenges or join a charity fundraising event.
You could also find out if your friends are keeping count too. Having a friendly challenge can help motivate you to get moving.
Instead of meeting your friend for a coffee and sitting in a café, buy your coffee to go and head out for a walk together instead.
Not only will the coffee keep you warm, but the fresh air is great for your mind and you’ll increase your step count without noticing.
Do you know what is on your own doorstep? Get out exploring and find out what is outside your front door. You’ll be amazed at what you can find even in urban areas.
Buy an Ordnance Survey map for your area or download a walking app for great route suggestions.
Try using a standing desk at home and march on the spot as you work. Walk around while you take a phone call or march on the spot as you brush your teeth.
All of these little things can make a difference to your daily total.
Set a reminder on your phone, watch or alarm clock to remind you to get up and moving every hour. It doesn’t matter whether you are at a desk or on the sofa.
Or if you are at work, use your break to walk and move around rather than sitting at your desk and scrolling through social media.
Personal trainer Rebecca Fuller says how you complete your steps every day can make a big difference. She says: “Varying the intensity of your steps can really help improve health and fitness.
“Walking over different terrain, such as through a forest or along a beach, gets the leg muscles working much harder than a gentle stroll along the pavement.
“You might like to incorporate some hills too as this will make you much stronger; the views from the top can be a worthwhile reward.
“Try to vary your pace as you walk for a good cardio workout.”
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