Is 10 000 a step too far?

Reaching 10 000 steps per day is widely accepted as the daily goal and a well-known target to strive towards. Perhaps less known is how this number came about. 

Did you know that the notion of 10 000 steps was actually a marketing tool for an early 1960s pedometer called the Manpo-kei (translated to ‘10 000 steps meter’)? If this is news to you, you’re not alone.

Although not initially linked to health metrics, current research suggests that steps really do count for something. Keep reading to see what some of these studies found.

One study in the UK analysed step count data from over 78 000 adults and reported some astonishing findings:

• Achieving 10 000 daily steps was linked to a lower risk of dementia by up to 50%, as well as a lower risk of heart disease, certain cancers, and early death.

• Benefits accrued from 3 800 daily steps, cutting one’s risk of being diagnosed with dementia by 25%.

• Adding 2 000 steps per day to one’s current step count reduced one’s risk of early death between 8% and 11%.

• Increasing one’s stepping pace augments these health benefits even further.

Research in the US revealed that:

• Women who achieved 4 400 steps per day reduced their risk of early death by 40% compared with women who only reached 2 700 steps per day.

• Reaching 5 000 to 7 500 daily steps was associated with an even lower mortality rate.

• A second study in the US found that adults who reached 8 000 daily steps were 50% less likely to die prematurely than those who only walked 4 000 steps.

A study in Norway observed that a high-stepper group halved their risk of early death when compared to a low-stepper group. Notably, the step counts only differed by 2 200 steps between the two groups, suggesting, like in the UK study above, that moving an extra 2 000 steps per day can make a big difference.

To summarise, here are the three main takeaway points:

1. The more the merrier. A higher daily step count will likely lead to more, and better, health benefits. Read One Step at a Time for step-boosting tips.  

2. Focus on moving faster. Incorporate power walking or a gentle jog while you’re moving from A to B. By moving faster, you’ll also accumulate more steps over the same period.

3. There is nothing magical about the number 10 000. Just focus on gradually improving your step count, day by day.

But what if walking just isn’t your thing? Don’t worry, it’s not the steps themselves that confer the health benefits, but rather that the step count is acting as a marker for higher levels of physical activity. You won’t increase your step count in the pool or on the bike, but you’ll still enjoy the same health benefits.

So, what are you waiting for? Step it up and get moving!