10,000 Steps a Day Won’t Keep You Fit. Here’s What Will

It’s no secret that daily exercise is important (no matter how much you hate it), and walking is a particularly good form of exercise: it’s low-impact and effective. But is 10,000 steps really the magic number?

Among fitness tracker For users, the number 10,000 floats a lot, like trying to walk a total of 10,000 steps (about five miles) every day, including all of your usual daily activities. And yes, the little things you do every day to move more every day matter. For example, choosing to walk to work, park further away, or take the stairs counts towards your activity and it’s great that our technology can help us see that.

But is there any real health benefit to taking 10,000 steps every day? or does What can you make them matter more? What about the other workouts you do that don’t get you more steps? This is what science and experts have to say.

Exercise is not the same for everyone

Since everyone is different and has a unique lifestyle, activity level, and goals, it makes sense that not everyone needs the same amount of exercise every 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 point, according to Professor Paul Gordon, an exercise physiologist and chairman 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 to go to work, go shopping, etc. Adding 30 minutes of exercise (about 3,000 steps), that brings us to around 10,000 steps” Gordon said. He also added that when it comes to walking, more is better for your health.

So what if you don’t just walk for exercise (or even follow your steps), how much exercise do you really need? According to 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 dancing to a cardio class) every week. The DHHS also recommends doing strength-training exercises (such as lifting weights or doing exercises that use your own body weight) twice a week.

Please note that if your goal is to meet other specific aesthetic or fitness goals, you you may need to exercise more than the standard 150 minutes to reach your goal.

Where do 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 would expect the recommendation to come from a medical source or government health agency, it turns out that’s not the case at all.

In a talk at a fitness industry event Michelob Ultra Movement, sports medicine physician Dr. Jordan Metzl said the number of 10,000 steps is arbitrary. the number has roots what can you track to a Japanese walking club that adopted the term as part of a marketing slogan.

A JAMA Internal Medicine Article it also notes that there is “limited scientific basis” to support the claim that taking 10,000 steps a day is necessary for health. But the study found that participants who took more steps per day (over a four-year period) had a lower death rate than those who took fewer steps.

The best way to track your daily activity

If you have a fitbit, apple watch or another smartwatch, you know that these devices can track much more than just your steps. And while tracking your total steps and distance walked each day is helpful, might other factors be a more effective way to measure your activity? According to Gordon, steps are not the best measure of physical activity. “It does not take into account the intensity of activity and is not effective for non-weight-bearing forms of activity (ie, cycling).”

Since steps can’t account for your level of intensity, Gordon recommends also using a heart rate monitor to help you gauge exercise intensity. After all, you could technically take 10,000 steps in a day without actually raising your heart rate or keeping it there for very long. “I would encourage myself to participate in weekly activities that increase heart rate over a continuous period of time.” He said a balanced exercise routine might be like doing a activity that increases your heart rate (such as brisk walking or running) four days a week, and going to yoga classes two days a week to work on strength and flexibility.

Is there a better goal to aim for than 10,000 steps a day?

If 10,000 steps a day seems like an arbitrary goal now, what are some good goals to work towards when it comes to activity? One factor that can make a big difference to your health actually has nothing to do with the number of steps you take, but the amount of time you spend sitting. “Studies have shown that sitting for long periods is not healthy in and of itself, even if you do a variety of daily activities. So it’s very helpful to spread out activities throughout the day.”

Mayo Clinic recommends trying to break up your sitting time each day with activity, even if you’re getting the recommended amount of exercise each day. Spending too much time sitting is associated with an increased risk of metabolic problems and can affect your health.

Further away, a recent study found that people who sat for more than 13.5 hours a day did not get some of the health benefits of an hour of exercise, as their overall activity level was very low compared to the time they spent sitting.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider regarding any questions you may have regarding a medical condition or health goals.