Walking is a low-impact exercise that can help people improve or maintain their current fitness level.
Many health organizations recommend adults aim for around 10,000 steps per day for general wellness. However, this number doesn’t fit for everyone. Several factors affect the ideal number of daily steps, including a person’s age, current fitness level, and health goals.
The Centers for Disease Control and Prevention (CDC) recommends an average of 10,000 steps per day. However, most adults get between 4,000-5,000 steps daily.
Walking has been linked to improvements in cardiorespiratory fitness, muscular strength, and body composition, but there’s no one-size-fits-all approach to increasing daily steps. Step counts can vary based on factors like age, geographic location, lifestyle, medical history, and fitness goals.
While a step goal can be beneficial, exercise beyond walking, such as strength training and stretching, can support overall fitness and wellness.
Ultimately, approaching physical activity with a holistic mindset is essential to promoting optimal health. Your ideal daily steps may range from 7,000-12,000 steps, depending on various factors.
Do You Need 10,000 Steps?
It’s unclear exactly where the 10,000-step recommendation originated, but many believe it stemmed from the marketing campaign of a pedometer sold in Japan in 1965. The pedometer was called Manpo-kei, meaning “10,000 steps meter” in Japanese.
Since the 1960s, many wearable technologies have maintained a strong focus on the minimum 10,000 steps, but that goal has some potential drawbacks.
Factors such as fitness level, underlying health conditions, and age can significantly affect a person’s ability to meet a high step count. For example, 10,000 steps may not be advisable for people with chronic illnesses or mobility challenges.
Focusing solely on a step count may also distract from the importance of other forms of physical exercise. A well-balanced fitness regimen should include various activities.
Most adults benefit from 150 minutes of moderate activity weekly with two days of strength training.
According to the CDC, children between the ages of 3-5 should be active throughout the day, while kids between the ages of 6-17 should be active for at least 60 minutes each day.
A recent study showed that older adults who walked at least 4,400 steps per day had a lower mortality rate than those who only walked 2,700 steps. Researchers found that the more steps people took, the lower their mortality rate. However, the trend plateaued at around 7,500 steps daily, suggesting this may be a valuable goal for older adults.
There aren’t currently any evidence-based recommendations for number of steps based on sex. Therefore, the standardized 10,000 steps per day is often recommended for both males and females.
However, a healthcare provider can tailor your walking needs based on your genetic history, adjusting for biological demands.
Health goals play a critical role in determining your ideal number of steps. Many people incorporate walking to change their body composition, support their mental health, or improve cardiovascular health.
A healthcare provider can help you adjust your walking plan to support your wellness goals.
Setting and achieving a step goal can aid weight loss efforts, but adjustments from the standardized 10,000-step goal may be necessary for optimal results. Research has found that individuals who walk between 10,000-12,000 steps daily typically have a lower body mass index (BMI) and body fat percentage than people who walk fewer steps.
However, this doesn’t account for other lifestyle factors influencing weight management.
Increasing your step count can increase your calories burned and help you reach a calorie deficit, which is a strategy for weight loss. If you’re trying to reach a calorie deficit, you’ll need to track your nutritional intake to ensure you’re burning more calories than you consume.
A healthcare provider, like a registered dietitian nutritionist (RDN), can help you plan a well-balanced diet that promotes a calorie deficit while still providing the nutrition you need.
Interval training can also support weight loss efforts through increased calorie burn. Walking intervals involve alternating between brisk and moderate-paced walks, elevating your heart rate and supporting fat loss. A certified personal trainer (CPT) can help you design walking workouts that support your weight loss goals and incorporate strength training appropriately.
Incorporating a step goal can be a great way to increase physical activity and improve overall health. Here are some practical recommendations for setting and achieving step goals:
- Start gradually: If walking is a new aspect of your health routine, start with a realistic and attainable number. Aim to increase your step count by 500-1,000 steps daily until you reach your goal.
- Use a fitness tracker: Consider investing in a pedometer or smartphone app to track your step count accurately. A visual representation of your progress can help keep you motivated and accountable.
- Break it down into small goals: Divide your daily step goal into smaller, more manageable targets. For instance, aim to walk 2,000 steps in the morning, 2,000 on your lunch break, and the remaining in the evening.
- Set a schedule: Make a plan for the day, week, or month to help you stay accountable, especially when setting small step goals throughout the day. Treat your scheduled walks like appointments to ensure you make time for them.
- Incorporate walking into your routine: Look for opportunities to walk more during your everyday routine. For example, take the stairs instead of the elevator or park farther away from your destination.
- Find a walking buddy: Ask a family member, friend, or coworker to join you on walks. A walking buddy can keep you accountable and motivate you while making the whole experience more enjoyable.
- Mix it up: Explore different routes, neighborhoods, or parks to keep your walks interesting. Varying your effort through pace and terrain can also help you avoid boredom.
- Reward yourself: Set up a reward system to celebrate reaching your step goals. Incorporate rewards that motivate you, such as a relaxing bath, healthy snack, or movie night.
- Track your progress: Keep track of your daily steps and review your progress to help you stay motivated and make it easier to celebrate your achievements. This also enables you to identify patterns or challenges that inhibit your ability to meet your step goal.
- Stay consistent: Consistency is important to achieving your goals. Try to maintain a routine and walk regularly. However, listen to your body and adjust your intensity or duration if you experience pain or discomfort.
A long-standing fitness recommendation has been to take an average of 10,000 steps daily. However, many health and lifestyle factors can affect an individual’s ideal number of daily steps, so it’s best to seek guidance from a healthcare provider or certified personal trainer.
If walking is new to your routine, start slow and gradually increase your daily steps. Consider finding a walking buddy and staying consistent to set yourself up for success. Remember to listen to your body and adjust as needed.
Your healthcare provider can help tailor your physical activity goals to meet your individual needs, taking into account your personal circumstances.
