There is no shortage of research and evidence that supports how good walking is for your health. But how many steps do you need each day?
For many, the automatic response is 10,000. One quick Google search makes it seem that “10K a day” is conventional fitness wisdom at this point. But where did this magical number come from? And if the “right” number of steps isn’t 10,000, then what the heck is it?
In this article, we’re going to go behind the numbers to find out.
10,000 steps a day came from a marketing campaign
You know how some commercial jingles or slogans get stuck in your head for years? Well, you can thank a marketing campaign for the 10,000 steps a day goal.
According to several sources, when Japan was preparing to host the 1964 Tokyo Olympics, there was an increased focus on fitness in the general Japanese population. Around the same time, the first modern pedometer was introduced in the Japanese marketplace.
The name of the device was “manpo-kei,” which translates roughly into “10,000 steps.” The rest, as they say, is history.
Focus on minutes, not steps
So, if the milestone of 10,000 steps is based less in science and more in marketing, then how many steps do you actually need? The answer, like many things related to one’s individual well-being, varies.
Universally, most health experts agree that 10,000 steps are not required to maintain good health. In fact, U.S. guidelines use minutes, not steps, to track daily exercise. The recommendation is 150 minutes of moderate activity a week or 75 minutes of vigorous activity (we have a guide on different levels of activity here). Walking slots perfectly into the moderate category.
To achieve 150 minutes a week, you only need to walk for around 22 minutes to reap benefits, including:
- Lowered stress and boosted mood
- Reduced risk of stroke or heart attack with just 15 minutes of walking per day
- Improved emotional health by socializing, especially in your neighborhood
- Benefits from connecting with nature
- Bonding time with loved ones
In terms of step count, 22 minutes of walking equates to about 2,000-3,000 steps at roughly 2,000 steps per mile. And here’s the best part: you don’t have to get all those steps in one go! You can break it up over the course of the day and still have it count toward 22 minutes.
The bottom line: While a catchy number, most people don’t need 10,000 steps a day to maintain health. Instead of steps, focus on time and shoot for 22 minutes a day.