How Many Steps Per Day Should You Really Be Aiming For?

Walking is great exercise. But do you really need to take 10,000 steps per day for your health?

Many fitness trends burst on the scene, then flame out as their popularity wanes. But one exercise craze with real staying power is the 10,000 steps a day for peak physical fitness.

With the availability of fitness trackers, exercise apps, and smartphones, it’s easier than ever to count how many steps you amble in a day. But is that 10K number a realistic goal? And do you really need to walk 10,000 steps per day to reap the benefits?

Maybe not. Plenty of research indicates most people can take fewer than the daily recommended steps and still improve their cardiovascular health and reduce the risk of chronic illnesses. Staying active and gradually increasing your daily steps outpaces the 10K number.

Where Did the 10,000 Steps Goal Come From?

The 10,000-steps-a-day mantra grew out of a marketing campaign from a Japanese pedometer company in the 1960s. The manpo-kei meter, which references 10,000 steps, quickly sped off with the public. Walking, after all, requires very little in the way of equipment. All you need is a comfortable pair of shoes and off you go. The campaign was also inspired by the fact the Japanese character for 10,000 resembles a person walking.

However, no scientific evidence at that time supported the health advantages of trekking 10,000 steps per day. It was based solely on a catchy marketing slogan. Yet as the trend gained traction among dedicated walkers, researchers began to study if 10,000 daily steps makes a difference in health outcomes. What they found is that strolling less than that number can be just as beneficial for most people.

What Does Research Actually Say About Daily Steps?

The Centers for Disease Control and Prevention recommends 150 minutes of moderate physical activity each week. That translates to roughly 6,000 to 8,000 steps.

Unfortunately, most people fall below that number. A recent worldwide study from Stanford University of the number of steps tracked in a fitness app found most participants took about 5,000 steps per day. A total of 4,000 or fewer steps per day is considered a low activity level.

So what is the optimum total? Don’t run to the track just yet to get those 10K steps in. Researchers conclude you can realize health rewards even if you don’t reach that 10,000 daily goal.

Health Benefits Begin Below 10,000

• A study published in the European Journal of Preventive Cardiology showed benefits can begin with daily totals as low as 3,900 to 4,000 steps (about two miles).
• Incremental increases of 500 to 1,000 steps were associated with a decreased risk of cardiovascular disease.

7,000–8,000 Steps: A Practical Target

• A Lancet study concluded that 7,000 steps per day lowered mortality from all causes by nearly 50 percent. Benefits leveled off after that number.
• 7,000 steps per day is considered a realistic goal for most adults.

8,000+ Steps and Longevity

• A National Institute of Health follow-up study found those who took 8,000 or more steps per day reduced their risk of dying by half in comparison to those who walked 4,000 steps daily.
• The same study revealed a 12,000-per-day total cut mortality risk by 65 percent when compared to 4,000 steps a day.

So… How Many Steps a Day is Good?

There is no one-size-fits-all number. So rather than trying to reach 10,000 steps every time you step out, follow these general guidelines for the greatest results.

• 6,000–8,000 steps: A solid baseline for adults over the age of 60.
• 8,000–10,000 steps: Best number for added benefits and an achievable goal for adults younger than 60.
• 10K or more: Attainable for active individuals.

Why There’s No One-Size-Fits-All Answer

Whether you attain the 10K number depends on several factors. Consider each before starting a walking program.

• Age. Older adults can benefit from counting steps if they gradually build up their total.
• Fitness level. Take into account your overall health and fitness.
• Health conditions. Chronic conditions such as arthritis can make walking difficult.
• Lifestyle. Office workers are less active, which means they have to find additional ways to boost their steps.

Why “More Steps” Matters More Than a Perfect Number

Instead of counting steps and trying furiously to meet the 10K goal, concentrate on gradually adding steps each time you stroll in the park or hit the treadmill. Studies also show that walking fast doesn’t necessarily translate to better health.

• Incremental increases improve overall fitness.
• Each additional 500 to 1,000 steps a day lowers mortality risks.
• The intensity of your steps matters less than the actual number of steps.

Daily Steps by Lifestyle

Measure your current step total. Build on that number to reach your step target. Remember, small gains reap big rewards in the long run.

• Sedentary individuals: 4,000 or fewer steps a day
• Moderately active Individuals: 5,000 to 7,500 steps a day
• Active individuals: 8,000 to 12,000 or more steps a day

Benefits of Reaching a Daily Steps Goal

Walking may be a simple, everyday activity. Yet it’s also one of the best exercises you can do for your well-being.

• Improves cardiovascular health
• Reduces risk of chronic diseases, such as diabetes
• Raises mental health and mood
• Manages weight
• Increases longevity

How to Set the Right Daily Steps Goal

Trying to achieve a 10,000 step maximum can be difficult. It can also lead to frustration if you look down at the step counter and see you’re below your goals. A step-by-step plan can push you toward your goal.

• Start at your baseline by tracking your current step total
• Increase the total gradually by between 500 to 1,000 steps a day
• Be consistent and focus on daily movement instead of a number
• Combine with other exercises such as strength training and mobility

Common Mistakes People Make

Like any workout routine, success depends on sticking with your walking regimen. Avoid these pitfalls that can throw you off track.

• Fixating on 10,000 steps rather than a more realistic total
• Ignoring other forms of exercise, like strength and flexibility training
• Doing too much too quickly and suffering aches and pains or an injury
• Not taking time to rest and recover after a long walking session.

Practical Ways to Increase Your Daily Steps

You don’t necessarily need to walk twice around a track or spend an hour on a treadmill to reach your step goals. Sneak in steps throughout the day with simple tweaks to your routine.

• Walk during meetings or phone calls at the office
• Take the stairs instead of the elevator
• Schedule short walking breaks during the day
• Park farther away from your destination
• Relax after a busy day with evening strolls

When Steps Alone Aren’t Enough

Walking is fantastic low-impact aerobic activity. It revs up the heart, pumps blood to the muscles, and helps with weight loss. Though essential, it’s only one part of an overall fitness plan. A well-rounded exercise routine designed by a physical therapist incorporates:

• Strength training
• Mobility and flexibility exercises
• Addresses physical limitations
• Prevents pain and injury

Step it up with All Sports Physical Therapy

The 10K step total is a worthy goal, but it may be unrealistic for most people. And it may not be the ideal number as much research indicates health benefits accrue with fewer steps.

At All Sports Physical Therapy, our therapists emphasize the importance of staying active and sitting less. A step program can do that. Let us help you get the most out of your daily steps with a consistent, incremental approach. Contact us today to step up your step program.

FAQs

How many steps a day should I walk?

Research indicates around 7,000 to 8,000 for most adults is a good number. Active individuals can stroll up to 12,000 steps a day.

Is 10,000 steps necessary?

No, that number was created by a Japanese company marketing its pedometer. Health benefits can begin at around 4,000 steps, according to current research.

What is a good daily steps goal?

It depends on your age and fitness level. People over 60 can reap the rewards starting at 6,000 steps per day. But rather than trying to reach a specific goal, focus instead on gradual increases from your current baseline step total. Eventually, you’ll realize health gains.

Do more steps always mean better health?

The more steps you take the greater the health benefits. According to a study in the Lancet, however, the merits plateaued at 7,000 steps. So 10K may not be necessary for maximum fitness for most people.

Can I split my steps throughout the day?

Definitely. It’s a great way to boost your step total. And it’s easy to do with simple changes to your daily routine, like taking the stairs instead of the elevator or parking farther away from your destination. Concentrate on staying active and your step number will naturally increase.