We’ve all heard the advice: we need 10,000 steps a day to stay healthy. For years, it’s been a benchmark for daily physical exercise. But how true is it? Charles Clinkard separates fact from fiction, looking at how many steps you really need each day and how to get them.
Do we really need 10,000 steps a day?
The short answer is, no! Recent studies suggest that, while walking more is generally beneficial, there’s no science-backed reason behind the 10,000 steps rule. It certainly won’t do you any harm to hit 10,000 steps, but it’s not essential to see improvements in your health.
In fact, the magic number of 10,000 steps didn’t originate from medical research at all, but rather from a Japanese marketing campaign in the 1960s. A pedometer named “Manpo-kei” — which translates to “10,000 steps meter” — was introduced as part of a health initiative. They used the number because the Kanji symbol for 10,000, 万, looks similar to a man walking, so the number stuck!
That being said, walking can be great exercise and the more you do, the more you can benefit. The NHS states that a brisk walk can help build stamina, burn calories, and be good for heart health. A study published in the European Journal of Preventive Cardiology found that a minimum of 3,867 steps a day is enough to reduce the risk of death from heart-related diseases. The risk decreases further with every 500–1,000 extra steps.
How many steps do you actually need?
The ideal step count varies by age and lifestyle.
Children and teens (under 18)
For children and teenagers, the step count should be significantly higher than that of adults due to their higher energy levels and need for physical development. According to a review in the International Journal of Behavioral Nutrition and Physical Activity, primary-aged children (6–11 years) should walk for 60 minutes each day, which equates to 13,000 steps on average. The report found that around 13,000–15,000 daily steps is ideal for boys, and 11,000–12,000 for girls. Older children (12-19 years), can generally achieve 10,000 to 11,700 in 60 minutes. Encouraging play, sports, and active commuting like walking or cycling to school can help meet these targets.
Adults (19-65)
For adults, step recommendations vary based on lifestyle and fitness levels. Young and middle-aged adults benefit from walking at least 8,000–10,000 steps per day for cardiovascular health and mobility, according to a meta-analysis from The Lancet Public Health.
Of course, if you live a particularly active lifestyle, you’ll likely get these steps in naturally while working and going about your day. But if you spend a lot of time sitting down at work, getting enough exercise can be tricky. Data published by Occupational Medicine found that office workers spend 65% of their day sitting down, taking just 2,493–3,742 steps while at work. So how can you get your steps in if you work an inactive job?
The simplest solution is to incorporate regular walks into your routine. For example, you could try walking to and from work if you work in an office. Even if you work from home, consider incorporating a small morning and evening walk into your day. Even 10 minutes is enough to get around 1,000 steps in.
You could also try standing breaks throughout the day. Just 20 minutes every hour or so is enough to keep your body moving. Turn your regular coffee break into a chance to stretch, or consider investing in a standing desk.
Older adults (65+)
The same study published in The Lancet Public Health suggests 6,000 to 8,000 steps per day is enough for older adults to start getting the benefits from walking. For seniors looking to increase their step count, incorporating movement into daily routines is key. Gardening, light cleaning, and even cooking can contribute to step count. If weather conditions are challenging, walking indoors at a shopping centre or around the house can be beneficial.
– ENDS –
“If you’re feeling discouraged because you can’t hit 10,000 steps each day, you’re not alone. But as it turns out, the 10,000 steps rule isn’t actually true. Of course, the more you walk, the greater the health benefits, but even smaller, consistent walks can help keep you healthy.
“Try making walking part of your routine by switching short car journeys for walks, or meet a friend for coffee and a stroll in the park during your lunch break. You can even listen to an audiobook or podcast to make it more enjoyable. Just remember to switch to comfortable footwear, like cushioned trainers or walking shoes, especially if you’ll be walking longer distances. They’ll give your feet the support they need, making each step easier on your body.”
— Rachel Clinkard, Ecommerce Director at Charles Clinkard
