You’ve probably heard – you should walk 10,000 steps a day to stay healthy and fit. But where did this number come from? And is it really the best goal for everyone?
So we explored the origin, benefits, and truth of the 10,000 steps rule.
Did you know that this concept started in the 60s in Japan?
A doctor and an engineer collaborated to create a pedometer called “Manpo-kei” which roughly translates to “10,000 Steps Meter”. 
This device became a massive success and people even started walking clubs to complete the 10,000 steps each day. Various fitness-tracking devices that came after Manpo-kei followed its lead.
And that’s how 10,000 steps became the magic number or the gold standard for walking to stay healthy.
Interestingly, there is no scientific evidence to support the number 10,000. Some independent research shows that even 7,000-8,000 steps a day are sufficient for staying healthy.
So then, how much does one really need to walk to maintain a healthy lifestyle?
The answer is, it depends!
The magic number for each of us depends on our own personal health and goals.
If the goal is to lose weight, obviously more walking (along with other fitness activities) is recommended. If the goal is to gain muscle, walking alone won’t cut it.
The magic number also depends on our age. As we grow old, our bodies need more energy to do the same amount of work. So perhaps 8,000 steps is all our bodies can handle.
Another factor is our current physical health and how it can affect our ability to walk for longer periods of time.
Bottom line?
Figure out your fitness goals, put on your walking shoes, and get on with it!
Hit your step goal as many days as possible. We all know how life can get in the way of exercising, but even a few steps daily is better than no steps.
Try these simple tips to meet your daily step goal:
- Skip the elevator when you can. I always take the steps when possible.
- Park your vehicle in the farthest parking spot when grocery shopping or at work.
- Use a pedometer app on your phone to keep track of your daily steps. Just seeing the numbers add up will be your motivation to do better each day.
- Find ways to make your walking more enjoyable – either with a buddy or with a good audiobook or podcast downloaded to your phone.
And remember, safety first. Slow and steady can win the race so take it slow. If your target step goal is way higher than the current daily average, increase it by only a 100-200 steps every 2 or 3 days. This will allow your body to adapt to the gradual increase in physical activity and without any injuries.
The secret of getting ahead is getting started. – Mark Twain
Alright then, it’s time for my walk, so I’ll be going now. And yes, as you can see below, my pedometer is still set to a 10,000 step goal, cause why fix what isn’t broken? 🙂
