How many steps a day does it take to be healthy?
If you’re like most people, you’ve probably accepted the idea of 10,000 steps a day. That’s the number often touted by fitness enthusiasts and even some health experts. Although there’s not much scientific evidence to back up that number.
Because the idea of 10,000 steps is so steeped in our culture at this point, you might not have stopped to wonder where it comes from. It turns out that it might have once been nothing more than a marketing ploy introduced in the 1960s by a company trying to sell pedometers. People quickly bought up these devices that measured the number of steps they took every day because they wanted to meet a specific goal for good health. From there, the idea gained traction, and it’s easy to understand why: 10,000 is an easy number to remember, and having a specific goal makes people feel more motivated.
Although there’s no science supporting the idea of 10,000 steps specifically, there’s decades of research to encourage regular moderate-intensity aerobic activity such as walking. It elevates your heart rate and improves blood circulation throughout your body, ultimately lowering your risk of heart disease and high blood pressure. Additionally, walking can help you maintain a healthier weight, build strong bones and muscles, and reduce the risk of joint problems. You’ll even find that walking is good for your mental health and increases your energy levels. Most importantly, regular physical activity in the form of walking is good for your longevity, as it boosts your immunity and helps stave off chronic disease.
These benefits explain why the Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity every single week.
If you want to meet that goal through 10,000 steps, there are a few small changes you can make to be more active throughout the day.
Need ideas?
Start your day with a brisk walk. Just taking 15 minutes to walk around the block can help you hit 1,000 steps before you’ve even done anything else, and it will put you in the mindset of being active all day long.
Take brief walk breaks throughout your workday. Get up to use the restroom. Take a lap around the parking lot of your office. Make a point of standing up every hour to move around in some way.
Take a walk while you’re on the phone or ask colleagues if they’d like to have a meeting on their feet instead of around a conference table.
If weather and safety permit, use walking as a form of transportation for short distances. Walk to a friend’s house, to work, to the grocery store, or anywhere else you have errands.
Make a point of enjoying nature. Going for a walk around a local park or along a scenic route will not only give you a light workout but will also put a little bit of beauty in your day.
Find a local walking group for accountability—or start you own. Knowing that you can use walking as a social activity to catch up with a friend will encourage you to be more active.
Remember that consistency is key. Some days will have you walking more than others. If you hit only 8,000 steps one day, just remember that there are other days where you’ll be hitting 12,000 steps. It’s all about being active in the long term.
So, go ahead and lace up your shoes, step outside, and start moving toward better health—one step at a time.
