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Here’s what experts say about your daily step goal.
Photo:Getty/Yaroslav Astakhov
This coveted target seems to be shrouded in a halo of healthfulness.
But in a life full of other commitments besideswalkingall day, reaching 10,000 steps can be awfully hard.
So where did this number come from, anywayand does it even matter for health?
Getty/adamkaz
Were diving into the facts on this often-touted goal.
Why 10,000 Steps?
It might seem like the 10K number was set by scientists calculating minute benefits down to the step.
PHOTO: Amazon
But thats actually not the case.
In reality, the number is pretty arbitrary.
It comes from a wellness campaign introduced in the 1960s in Japan.
PHOTO: Amazon
There, walking clubs used a pedometer called a manpo-kei, which translates to 10,000 steps meter.
Do You Really Need 10k Steps for Health Benefits?
That said, it doesnt mean you shouldnt strive for steps in the thousands daily.
PHOTO: Amazon
The more you move, the better your heart, lungs, and muscles function, says Stonehouse.
In other words, start where you could.
You might be surprised to learn that health benefits may begin at around 2,500 steps per day.
For adults younger than 60, this was true at 8,000-10,000 steps per day.
Getty/adamkaz
Setting Your Own Step Goal
As with most fitness goals, a 10,000-step target isnt one-size-fits-all.
Stonehouse advises starting by noting how many steps you naturally take in a day.
Most phones have a health app or built-inpedometerthat can give you a good estimate.
The number itself isnt as important as the consistency of staying active.
On the other hand, if 10,000 steps feels doable, great!
If not, no sweatjust find a goal that pushes you a little further.
McDowell advises building accountability into your walks by inviting a friend or neighbor for regular strolls.
(Youll reap the benefits of both socializing and activity.)
Build in walking breaks whenever you’re free to.
Or, if possible, take phone calls or meetings on the move.
The Shape team is a huge fan ofwalking pads.
Still, the right gear could make a meaningful difference in helping you reach your step goals.
The logical starting place: your shoes.
Youll want a comfortable pair that sees you through mile after mile.
Excessivelycushioned shoesare not the best for walking programs, as they reduce your ground-feel and affect your balance.
This doesnt have to be anything fancy or expensive.
Plenty of pedometers are available at budget-friendly prices.
If they help you hit 10,000 steps, rock on!
But even if they dont, theyll likely get you walking more.
Ultimately, thats the goal.
Apple Watch Series 10 GPS 42mm
Mayo Clinic.Does hitting 10,000 steps a day really make a difference?
J Cardiovasc Dev Dis.
2023 Jul 27;10(8):317. doi: 10.3390/jcdd10080317.
Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts.
2022 Mar;7(3):e219-e228.
doi: 10.1016/S2468-2667(21)00302-9.
