A little over a year ago, I discovered that my iPhone’s Health app tracked my steps and that I was averaging around 7,000 per day. Because I’m stubborn and competitive, the number 10,000 immediately popped into my head. Since I live in a walkable part of a walkable city, the idea seemed reasonable. So far, I’m succeeding: In 2023, I averaged 10,632 steps a day, or just over 5 miles. I didn’t choose my target number of steps because it was some kind of gold standard for health — that particular myth has been debunked. But walking a lot can still improve your well-being: Just 4,000 steps per day reduces your risk of “all-cause mortality,” according to a recent study.
Walking has long been recognized as a simple and accessible form of exercise that provides numerous health benefits. In recent years, the goal of walking 10,000 steps per day has gained significant popularity and become a widely recognized benchmark for achieving an active lifestyle. The benefits of walking extend beyond physical fitness alone. Research has consistently shown that regular walking can improve cardiovascular health, aid in weight management, strengthen bones and muscles, and enhance the immune system. Furthermore, walking has been linked to a range of mental health benefits, including stress reduction, improved mood, and enhanced cognitive function.
The concept of walking 10,000 steps every day as a health recommendation originated in Japan in the mid-1960s. The idea was popularized by a Japanese pedometer company called Yamasa Tokei Keiki Co., which named one of its devices “Manpo-kei,” which translates to “10,000 steps meter” in English. The device was marketed with the slogan, “Let’s walk 10,000 steps a day for good health,” and it quickly gained popularity in Japan. The number 10,000 was not based on any scientific research or medical evidence but was more of a marketing strategy. The company believed that 10,000 steps were a desirable, yet achievable, goal that would encourage individuals to be more active. The simplicity of the message and the easy-to-remember number resonated with people and became a widely accepted target for daily physical activity.
While the 10,000 steps goal has become entrenched in popular culture as a standard for achieving good health, recent research suggests that this specific number may not be essential. Engaging in any form of physical activity, including walking, can provide health benefits. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity exercise per week, which can be achieved through various activities including walking. This equates to about 7,000 to 8,000 steps a day for many people.
In conclusion, while walking 10,000 steps per day can certainly contribute to improved health and well-being, it may not be necessary to reach this specific number to experience the benefits of walking. Engaging in regular physical activity, including walking, can have a positive impact on overall health. Users should focus on finding a walking routine that is sustainable and enjoyable, as consistency in activity is key to reaping the rewards of a more active lifestyle.
