The 10,000 steps-a-day concept was originally popularized in Japan and was not based on medical research.
But now, researchers are investigating whether it’s a useful goal.
So far, studies show that 10,000 steps per day isn’t a magic number, but it is a good indicator of how much activity a person is achieving in a day.
Walking more steps per day is also associated with being thinner.
A study of steps per day and weight, body mass index (BMI), and other indicators showed that people who logged more pedometer steps per day weighed less, on average, and had a lower BMI
The magic number “10,000” dates back to a marketing campaign conducted shortly before the start of the 1964 Tokyo Olympic Games.
A company began selling a pedometer called the Manpo-kei: “man” meaning 10,000, “po” meaning steps, and “kei” meaning meter.
It was hugely successful and the number seems to have stuck.
Setting and achieving a daily goal like 10,000 steps can be a great way to increase your activity level, create a healthy lifestyle, and improve your overall health.
You can add walking as a warm-up before a strength training workout, or it can be a workout by itself.
The US Department of Health and Human Services says that adults should aim for at least 150 minutes of moderate-intensity exercise per week.
Doing so can help reduce your risk of
heart disease, obesity, diabetes, depression, and high blood pressure, according to the Mayo Clinic.
But that recommended amount of exercise doesn’t correlate to the 10,000 steps that most fitness tracker goals are set to.
USA Today reported that adults who apply that 150 minutes per week rule to their own lives usually walk around 7,500 steps per day.
Even Fitbit, a fitness tracking device known for counting steps, doesn’t necessarily recommend 10,000 as the be-all-end-all step number.
The benefits of walking 10,000 steps
- Boost your energy.
- Aid relaxation and clear your mind.
- Provide a sense of achievement and satisfaction.
- Improve confidence and mood.
- Help manage your weight.
- Promote healthier blood cholesterol and blood pressure.
- Build stronger bones and muscles.
- Reduce your risk of heart attack.
It is important to drink water before and after your walk (for long walks: during the walk). Staying hydrated helps to keep you feeling great and increases the be positive effects of your walking.
Now it’s time to discuss if you should do this. And if I am being honest, you should.
Having the goal of 10,000 steps in mind is a good motivational tool that can help you focus your efforts throughout the day.
A recent study found more steps are achieved if people have the goal of 10,000 steps in mind, rather than thinking about it as a 30-minute walk.