The 10,000 Steps a Day Myth Debunked
Now might be a good time to walk back the myth that you need 10,000 steps a day for optimal health.
New Research Reveals the Truth
A new scientific review finds that just 3,143 steps can protect against premature death, with optimal daily steps falling somewhere between 7,000 and 9,000.
The Origins of the 10,000 Steps a Day Guideline
Ten thousand daily steps has become the gold standard for walking since the concept was popularized by a 1965 marketing campaign. However, a new scientific review says the "guideline lacks evidence-based support."
Studies Show Different Results
In the six decades since the release of the Manpo-kei, several scientists have tried to test the one-size-fits-all effectiveness of 10,000 steps in lowering the risk of various diseases and preventing early death. A 2019 study found that older women who took 4,400 steps a day had a lower risk of premature death compared to those who walked only 2,700 steps. The health benefits plateaued at about 7,500 daily steps.
New Research Findings
The latest large-scale analysis determined that adults younger under 70 can enjoy significant health benefits with just 4,000 steps a day. The premature death risk appears to level off with a daily step count between 8,000 and 10,000. Seniors 70 and older, meanwhile, can experience health benefits at just 2,500 steps a day.
The Average American’s Daily Step Count
The average American walks 3,000 to 4,000 daily steps — or about 1.5 to 2 miles. Walking less than 5,000 steps a day is generally considered a "sedentary" lifestyle.
The Importance of Physical Activity
Not getting enough physical activity can significantly increase the risk of heart disease, obesity, diabetes, stroke, certain cancers and other chronic conditions. Walking and other physical activity can decrease the risk of these diseases and improve overall health.
Conclusion
The myth that you need 10,000 steps a day for optimal health has been debunked. The latest research suggests that just 3,143 steps can protect against premature death, with optimal daily steps falling somewhere between 7,000 and 9,000. Whether you’re a senior or an adult under 70, the key is to find a daily step count that works for you and incorporate physical activity into your daily routine.
FAQs
Q: What is the average American’s daily step count?
A: The average American walks 3,000 to 4,000 daily steps — or about 1.5 to 2 miles.
Q: What is considered a "sedentary" lifestyle?
A: Walking less than 5,000 steps a day is generally considered a "sedentary" lifestyle.
Q: How can I incorporate physical activity into my daily routine?
A: Try incorporating physical activity into your daily routine by taking a short walk during your lunch break, doing a few jumping jacks during commercial breaks while watching TV, or taking the stairs instead of the elevator.
Q: What are the benefits of physical activity?
A: Physical activity can decrease the risk of heart disease, obesity, diabetes, stroke, certain cancers and other chronic conditions, and improve overall health and well-being.
