Why Is Walking 10,000 Steps Not For Everyone?

While there are benefits to taking 10,000 steps per day, studies say it is not a necessary goal for everyone. According to research, as few as 4,400 daily steps can help reduce the risk of mortality so, it is more important to focus on moving your body every day rather than a specific number. Read on to know more.
Walking 10,000 steps a day

There are many benefits to walking more, 10,000 steps per day is not a magic number

According to experts, walking at least 10,000 steps daily not only helps you tone your body, and keep you fit and energetic but also makes sure you lose weight. This number of steps – which equates to walking about 5 miles daily have been a kind of benchmark set by health experts, with a lot of other health benefits as well.
However, while walking 10,000 steps does have its own plus points, it is not a necessary goal for everyone. Some do claim that the origin of this popular belief has just been a marketing strategy, and not based on any medical science. Many studies have suggested that even 4,400 steps daily can help you reduce the risk of mortality.

What does science say?

Even though there are many benefits to walking more, 10,000 steps per day is not a magic number. According to a JAMA study, more than 16,000 women over 4 years found that over 4,400 steps daily lowered mortality rates compared to taking just 2,700 steps per day. The health benefits continue to increase with higher step numbers, but eventually level out at 7,500 daily steps.
Researchers say the intensity of the number of steps - meaning how fast the women walked, was not significant and even casual walking was equally beneficial. However, another study said there was a risk of mortality among three groups:
  • Those who took fewer than 7,000 steps daily
  • Those who took between 7,000 and 9,999 steps per day
  • Those who took 10,000 or more steps every day
  • Those who took more than 7,000 steps had better health outcomes than the group who took fewer than 7,000 steps per day. However, there was no significant difference between 7,000 and 10,000 or more steps.

Ways to achieve your walking goals?

A few ways you can achieve your walking goals include:
  • Measure how much you walk
  • Set your first goal to increase your daily steps by at least 1,000 steps
  • Continue to increase your goal of steps by 1,000 steps per day every few weeks until you can work up to 10,000 steps per day
  • Every 2,000 additional steps you take will be equal to approximately 1 additional mile of movement
  • Even as you increase your step count, remember there are additional benefits to steps at a brisk pace
  • If you cannot make 10,000 steps every day, walk the number of steps you can. Even smaller numbers are beneficial
End of Article
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