Breaking: 10,000 Steps a Day Not Enough? What Walking Experts Reveal Next

The Truth About 10,000 Steps a Day

Among fitness tracker users, the number 10,000 floats around a lot — as in, try to walk a total of 10,000 steps (about 5 miles) every day, including all your regular daily activities. And yes, the small everyday things you do to move each day matter. For example, choosing to walk to work, parking farther away or taking the stairs does count toward your activity, and it’s great that our tech can help us see that. However, walking and fitness in general are a lot more nuanced, and there isn’t a one-size-fits-all solution for everyone. Are there any real health benefits to getting 10,000 steps each day? Or does how you get them matter more? What about the other workouts you do that don’t give you more steps? Here’s what science and the experts have to say.

Exercise isn’t one-size-fits-all Since everyone is different and has a unique lifestyle, activity level and goals, it makes sense that not everyone will need the same amount of exercise each day to be healthy. Part of this comes down to each person’s individual goals and health concerns. But, for the average person, is 10,000 steps a day really enough to be considered active and healthy? It can be a great goal and starting place, according to professor Paul Gordon, an exercise physiologist and chair of Baylor University’s Department of Health, Human Performance and Recreation.

“The average person is going to take between 3,000 and 6,000 steps over the course of the day from commuting, shopping, etc. By adding 30 minutes of exercise (approximately 3,000 steps) that gets us to around 10,000 steps,” Gordan said. He also added that when it comes to walking, more is better for your health. So what if you aren’t just walking for exercise (or even tracking your steps at all), how much exercise do you really need? According to the Department of Health and Human Services, you need at least 150 minutes of moderate aerobic activity (such as brisk walking or swimming) or 75 minutes of vigorous activity (such as running or dance cardio class) every week. The DHHS also recommends doing strength-training exercises (such as lifting weights or doing exercises that use your own bodyweight) twice a week.

Where did 10,000 steps a day come from?

The 10,000-step recommendation has been mainstream for some time, but have you ever wondered where it originally came from? While you might expect the recommendation emerged from a medical source or government health agency, it turns out that’s not the case at all. In a talk at fitness industry event, sports medicine physician Dr. Jordan Metzl called out that the 10,000 steps number is arbitrary. The number has roots that you can trace back to a Japanese walking club that adopted the term as part of a marketing slogan. A JAMA Internal Medicine article also points out that there is “limited scientific basis” to back up the claim that taking 10,000 steps a day is necessary for health. But the study did find that the participants who took more steps per day (over a four-year period) had a lower mortality rate than those who took fewer steps.

Walking 10,000 Steps a Day: A Personal Experiment

The Under Desk Treadmill Solution

Finally, the many hours I’ve spent on TikTok paid off, and under desk treadmills (also known as walking pads) were , offering the solution to my time concerns. I didn’t think twice before jumping at the opportunity to test one out for this experiment, eagerly ready to spend my working hours walking. Surely I’d rack up those steps in no time! How on earth am I supposed to fit in so many steps alongside my job, my social life and my downtime? When the treadmill – loaned from and retailing at £399 – arrived, I immediately noticed how big it was. “What have you got in there? It’s so heavy!” the courier exclaimed as he arrived at my front door with the packaged treadmill. He was right, the treadmill was heavy, and much larger than I’d anticipated.

Because I didn’t check the measurements of the walking pad – which, in hindsight, I really should have done – it sadly didn’t fit under my desk and instead was relegated to the living room. This meant that I wouldn’t be able to walk and work as I’d planned and would need to schedule walking time into my days. I tried not to let this throw me off, telling myself that I’d be able to fit some walking time in over my lunch breaks and could spend some time in the mornings and evenings just using the treadmill whilst watching the TV.

Rucking: A New Way to Walk

Rucking – wearing a weighted backpack while you walk – could be one of the few exceptions. So I decided to give it a go, committing to walking 10,000 steps a day for a week with a weight on my back. The practice originates in the military, but it’s attracted the masses in recent years thanks to its accessibility and appealing effort-to-reward ratio. Simply add weight to your walks to amplify the intensity and challenge your heart, lungs, legs, core and more. This can boost your fitness and build strength throughout your body – not a bad return from a pop to the shops, or any similar short jaunt.

Practical Tips for Walking 10,000 Steps a Day

Making Time for Walking

How on earth am I supposed to fit in so many steps alongside my job, my social life and my downtime? When it comes to fitting walking into your daily routine, there are a few things to keep in mind. One of the most important things is to prioritize your walking time. Make it non-negotiable, like brushing your teeth or taking a shower. Another thing to consider is overcoming common obstacles. Do you find yourself making excuses to avoid walking? Try to identify the reasons behind your excuses and come up with a plan to overcome them.

Walking with Intensity

Walking with intensity is crucial for getting the most out of your walks. One way to do this is by incorporating hills, stairs, and other challenges into your walks. You can also vary your walking route and terrain to keep things interesting. Another way to increase your walking intensity is by adding resistance bands or weights to your walks. This will challenge your muscles and help you build strength and endurance.

Tracking Your Progress

One of the best ways to track your progress is by using a fitness tracker or pedometer. These devices can track your steps, distance, and calories burned, giving you a clear picture of your progress. You can also set and achieve walking goals using these devices. For example, you might challenge yourself to walk a certain number of steps each day or week. This can help you stay motivated and accountable.