Think 10,000 steps is the magic number? It might not be the best goal for you

Economic Times

30-06-2025

Everyone discusses 10,000 steps as if it were the holy grail of fitness. But where did the number come from? Experts now believe it is more about how you move and how long you remain active.
The popular "10,000 steps per day" goal is not a one-size-fits-all fitness guideline. According to experts, the number was derived from a marketing campaign and does not take into account intensity or individual needs. What truly matters is daily movement, increasing heart rate, and breaking long periods of sitting for a healthier, more balanced life.
If you're looking for a great way to stay active and want to spend more time outside, a simple walk could be the answer. Walking has become a popular exercise because of viral trends like "hot girl walks" and "Japanese walking." This easy workout helps you get outside and has several health advantages, such as reducing blood pressure and enhancing your general balance, as per a report by Cnet.Although the average person's daily activity level and objectives may differ, 10,000 steps is sufficient to be deemed active and healthy, according to professor Paul Gordon, an exercise physiologist and chairman of Baylor University's Department of Health, Human Performance and Recreation.
Adding 30 minutes of exercise (roughly 3,000 steps) can increase an individual's daily 3,000–6,000 steps, which they take from shopping and commuting, to about 10,000 steps. Gordon adds that walking more is beneficial to one's health.ALSO READ: Your food packaging may be feeding you plastic — even that tea bag could be a culprit Strength training twice a week and at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week are recommended by the Department of Health and Human Services. Nevertheless, it might take longer than the typical 150 minutes to reach fitness or aesthetic goals. Determining the right amount of exercise for general health requires taking into account personal objectives and health issues, as per a report by CNet.Although the 10,000-step recommendation has been widely accepted for a while, the term was first used as a marketing slogan by a Japanese walking club. Although a study found that participants who took more steps per day had a lower mortality rate than those who took fewer, a JAMA Internal Medicine article notes that there is "limited scientific basis" to support the idea that 10,000 steps per day is essential for good health.There are a plethora of benefits to walking: • Lowers blood pressure: In adults with or without hypertension, walking can reduce systolic, diastolic, and heart rates, according to a 2022 Cochrane review. • Enhances sleep: According to a 2020 Sleep Health study, taking daily steps enhances the quality of sleep, particularly for women. The risk of type 2 diabetes can be decreased by walking for at least half an hour every day. • Reduces risk of some cancers: According to a 2013 study, postmenopausal women who walked for at least seven hours a week demonstrated a 14% decreased risk of breast cancer. • Enhances balance: Walking strengthens the lower body, which enhances balance.It might seem arbitrary to aim for over 10,000 steps per day, but setting activity goals can have a big impact on your health. Even with daily activity, studies show that prolonged sitting is unhealthy. It is advantageous to spread out your activities throughout the day. Even if you are getting the recommended amount of exercise each day, the Mayo Clinic advises alternating periods of sitting with physical activity. Excessive sitting can affect your health and is linked to a higher risk of metabolic issues.
Do I actually need 10,000 steps per day?Not necessarily, prioritize activity quality and consistency.
Will taking 10,000 steps help me lose weight? It can, especially when combined with a well-balanced routine and high-intensity exercise.