Science Officially Confirmed That The 10,000 Steps Rule Is Outdated. Here's The New Number To Target.
The new findings suggest that you can actually reap the major health benefits well before you hit 10,000 steps.
Here's what experts say about the 10k number and how this applies to your life.
The idea that you need to log 10,000 steps a day for good health has been health gospel for ages. But as Women's Health previously reported this year, the 10,000-a-day steps goal (which roughly equates to five miles) isn't really based in science. In fact, it's more marketing than anything. But it's a nice, round number, and it's built into most fitness trackers.
Now, a new scientific analysis in The Lancet Public Health officially confirms that this lofty steps count goal isn't actually necessary—and the potential health benefits start to level off well before you reach that point.
If you've been happily clocking 10,000 steps a day and feel like it's working for you, there's no reason to stop. But if that number is intimidating and feels impossible to reach with everything else you've got going on in your life, this study probably has some findings you can use. Here's what the scientific review discovered, plus where experts and trainers recommend you try to land with your new step count goal.
Meet the experts: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab; Dani Singer, CPT, founder of Fit2Go Personal Training
What did the new meta review find?
For the review, researchers analyzed data from 88 different studies, looking at how step counts were linked with the risk of developing a slew of health conditions. Overall, the researchers discovered that the risk of developing serious health conditions like cardiovascular disease, dementia, cancer, type 2 diabetes, and depression was lower in people who logged 7,000 steps a day compared to those who only did 2,000 daily steps.
But they also discovered that the health perks beyond 7,000 steps were actually pretty minimal.
"Although 10,000 steps per day, an unofficial target for decades without a clear evidence base, was associated with substantially lower risks for all-cause mortality, cardiovascular disease incidence, cancer mortality, dementia, and depressive symptoms than 7,000 steps per day, the incremental improvement beyond 7,000 steps per day was small, and there was no statistical difference between 7,000 steps per day and a higher step count for all the other outcomes," the investigators wrote. "Therefore, 7,000 steps per day might be a more realistic and achievable recommendation for some, but 10,000 steps per day can still be a viable target for those who are more active.'
Where did the 10,000 number come from?
The famous steps goal number has a long history behind it (you can do a deep dive here). But here's a quick recap: This number was formulated by a Tokyo doctor named Iwao Ohya who created a fitness tracker called Manpo-Kei (in Japanese, that means "10,000 step meter) with engineer Jiro Kato.
It's been suggested that 10,000 steps was chosen because the Japanese character for 10,000 looks like a man running or walking, but it's not really clear if that's truly one of the reasons behind the number. (Both inventors have since died.)
The number 10,000 eventually got picked up by researchers and fitness tracker developers, and its popularity spread. These days, almost everyone knows the number. Still, "no clinical data backed it then, and none was added later," says Dani Singer, CPT, founder of Fit2Go Personal Training.
Why is it not accurate?
While hitting 10,000 steps isn't bad for you (and means you're moving a lot throughout the day) the exact number is pretty much made up. "It was a marketing campaign,' says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. 'There wasn't a scientific basis for it.'
Matheny stresses that the 10,000 steps a day goal isn't necessarily inaccurate from a health POV—but many people can get serious health perks between 5,000 to 7,000 steps a day. "The data show health gains level off well before 10,000," Singer says. "Mortality and cardiovascular risk improvements start at just 2,000. It's important to understand this so that you avoid an all-or-nothing mindset—especially one that isn't based on any actual data."
If that's the number you like, and you hit it consistently, stick with it! But just remember: '10,000 steps per day is not the magic number," per Matheny.
So, how many steps should I take per day?
Based on the scientific review's findings, aiming for 5,000 to 7,000 steps a day is a good goal to reach for. That's roughly two to 3.5 miles per day, depending on your stride. 'There's nothing wrong with 10,000 steps, but it isn't based in science,' Matheny says.
If you want to still aim for 10,000 steps, Matheny says you should go for it. 'If you don't get there, maybe you still get to 7,000,' he points out. But any amount of walking is helpful. 'A thousand steps is way better than zero,' Matheny says.
You Might Also Like
Jennifer Garner Swears By This Retinol Eye Cream
These New Kicks Will Help You Smash Your Cross-Training Goals
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
CNET
2 hours ago
- CNET
Jury Decides Meta Stole Data from Users of Period-Tracking App: What to Do If You're Worried
A California jury ruled Wednesday that Meta broke state privacy laws by collecting data from the popular Flo app, including private health data and pregnancy goals. The case claimed that, among other actions, Meta used the data to create targeted advertising content. As Meta claims it will fight the verdict, the court continues to decide specific financial damages – and the plaintiffs have asked for billions. A representative for Meta did not immediately respond to a request for comment. The consolidated Flo lawsuit dates to 2021, when users of the Flo app accused major tech companies of harvesting their data and actions on the period-tracking app, which included personal profiles about their menstrual cycles, sexual activity, pregnancy history and a variety of other personal health information. Originally, the lawsuit included the creators of the Flo app, Google, and the analytics company Flurry, as well as Meta. All the other companies settled, most recently Flo Health in late July, leaving only Meta to continue with the trial, which has now concluded. The primary accusation of the lawsuit revolves around the software development kit from Meta--then known as Facebook--that Flo Health incorporated into its app. This kit allowed Flo to send different types of user data to Facebook, including buttons users clicked and data they shared with the app. The lawsuit claimed this violated the California Invasion of Privacy Act. The jury agreed that Meta had intentionally eavesdropped on the plaintiffs when they had a reasonable expectation of privacy, and did not have consent to eavesdrop or record data in this way. Meta, on the other hand, denies the jury's verdict is correct. According to reports, the company will appeal the decision and has stated, "The plaintiffs' claims against Meta are simply false. User privacy is important to Meta, which is why we do not want health or other sensitive information and why our terms prohibit developers from sending any." Should you be worried about using the Flo app? Tracking periods on an app may not be the most efficient option, anyway. EKIN KIZILKAYA via Getty The good news is that when Flo settled in 2021, part of the bargain was to arrange an independent privacy review and require explicit consent when sharing data. So if you've been using Flo for the past several years, your data has probably been safe from this particular problem. But issues with data harvesting and sharing like this raise broader questions about how safe it is to use health apps if you're concerned with privacy. Fortunately, there are plenty of alternatives. CNET has guides on how wearables like the Oura ring can help track period data without the same problematic privacy past. We've also covered ways to track menstrual cycles without relying on an app at all, so you have plenty of alternatives.
Tom's Guide
2 hours ago
- Tom's Guide
Jury finds Meta illegally collected data from women's health app Flo — what you need to know
On Friday, a federal jury ruled that Meta – the last defendant in a lawsuit that initially also included Google, Flo Health and Flurry – had illegally collected user health data from period and pregnancy tracking app Flo. The jury found that Meta violated California's Invasion of Privacy Act by collecting data from Flo without user consent which violates the state's wiretap law. The lawsuit was filed in 2021 against Flo Health, the maker of the app which tracks periods, ovulation and pregnancy; later other defendants were added including Meta, Google and Flurry, which is an app analytics company. The plaintiff's trial brief stated that Flo's onboarding survey required users to select a goal: whether they were currently pregnant, wanted to be pregnant, wanted to track a period or input other information (about pregnancy or a menstrual cycle). While Flo said it would not disclose the information provided to it, it then gave access to both Google and Meta through CAEs (Custom App Events) in their respective SDKs (Software Development Kits) that were incorporated into the Flo App. The plaintiff's brief said that each company had its own purpose in collecting and using the user data from the Flo app: Flo used it to acquire new users through advertising and marketing and also sold access to the CAEs to other third parties for profit. Meanwhile Google and Meta each used the data for their own commercial purposes, including 'to feed their machine learning algorithms that power each of their respective advertising networks.' This activity occurred between November 2016 and February 2019. The plaintiffs proved by a preponderance of evidence that Meta had intentionally eavesdropped on and/or recorded conversations using an electronic device, and that the company did not have consent from all parties to do so. According to the verdict released by the U.S. District Court for the Northern District of California, the plaintiffs proved they had a reasonable expectation of privacy. Flo Health's trial brief, although it was filed before that company's settlement, stated the plaintiffs had consented to the very policies and practices they were now attacking and that 'every version of the Flo Privacy Policy explicitly permitted Flo to use third-party analytics to monitor and improve the App and permitted Flo to share de-identified information for any purpose.' The plaintiffs brief countered that Flo did not disclose it would share users' private health data with third parties, and that in fact, it promised the opposite. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. The other defendants – Flo Health, Google and Flurry – all settled with the plaintiffs before the trial, though no details about two of those have been provided, the Flurry settlement is said to have been for $3.5 million and is still pending court approval. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
CNET
4 hours ago
- CNET
Are Vibration Plates a Magic Bullet for Losing Weight and Gaining Strength? We Asked the Experts
If you're on a personal fitness journey, finding the best ways to lose weight and build muscle isn't easy. There are tons of options, from weight training to aerobics to vibration plates. Does standing on a platform that vibrates really help you lose weight and gain muscle? Are vibration plates actually effective, or just the newest fitness fad? To find out if you should add a vibration plate to your workout routine, we asked personal trainers and other fitness experts about its benefits, risks, how to use it and more. What is a vibration plate? Whole-body vibration plates are a form of exercise machine that shakes rapidly when you stand on them. When you stand on a vibration plate, you're engaging in a full-body vibration exercise, where your muscles are forced to contract and relax quickly. "The purpose of vibration plates is to generate quick vibrations that cause your body's muscles to contract and relax several times per second," says Dr. Leah Verebes, a physical therapist and assistant professor at Touro University's School of Health Sciences. "At a far greater frequency, this resembles the spontaneous contractions that take place during exercise." "This stimulates a subconscious muscle activation each time the machine moves, meaning your muscles are activating far more than they would on a stable surface," says Laura Wilson, a personal trainer at Life Time Fishers and director of training and curriculum at Power Plate, a company that produces vibrating exercise machines. There are several ways to use a vibration plate, the most common being standing on its rectangular platform. However, you can also perform squats or push-ups on it. Wilson says vibration plates can move in multiple directions: up and down, side to side and front to back. The harmonic vibrations move between 25 to 50 times per second, activating the corresponding muscles. Vibration plate benefits Yes, there are health benefits to using vibration plates. According to Verebes, some of the advantages may include "improved muscle tone and strength, better circulation, higher bone density, improved flexibility and balance, lymphatic drainage and the possibility of weight loss when paired with a healthy diet and regular exercise." However, experts agree that vibration plates offer the most benefits when used as part of an overall health and wellness plan. In other words, you shouldn't expect to lose weight or increase muscle strength just by standing on a vibration plate -- even if social media makes it seem so. Instead, experts suggest supplementing vibration exercise with other healthy habits, including a balanced diet and aerobic and strength training. "Vibration plates are not a magic bullet or a replacement for traditional exercise," warns Michael Betts, a personal trainer and director at TRAINFITNESS. "The benefits are modest and work best when combined with other forms of training." Still, research indicates that using vibration plates can have positive effects on your health. For example, one 2021 study looked at whether whole-body vibration training could improve muscle strength in older adults, concluding that it "may be an alternative exercise method to boost the effect of strengthening exercise." Similarly, a 2007 study investigated the effects of whole-body vibration training in men over 60 and found that it has the "potential to prevent or reverse the age-related loss in skeletal muscle mass, referred to as sarcopenia." Other research suggests that vibration-based exercise may help improve bone mass density, reduce inflammation, alleviate chronic low back pain and more. Vibration plateVibration plates are generally safe for most people. However, like any other type of exercise, they come with a few potential risks, including "aggravation of existing conditions, temporary dizziness and joint stress if used incorrectly," according to Betts. There are also certain groups of people who should avoid using vibration plates altogether. "Vibration plates shouldn't be used by anyone with cardiac or circulatory disorders, such as deep vein thrombosis (DVT) or pacemakers; pregnant women; people who have just had surgery; and people who have severe osteoporosis," Verebes says. "People with pre-existing disorders, including herniated discs, joint issues or acute inflammation, may experience worsening symptoms when using vibration plates," she adds. "The vibrations may also be disconcerting to people who have inner ear problems or balance abnormalities." Verebes points out that "excessive use or high-intensity vibrations may strain ligaments, muscles or joints." Even if you don't have one of these conditions, it's still a good idea to talk to your doctor before getting on a vibration plate. It's also worth mentioning that a 2015 study discovered a link between regular exposure to whole-body vibration and a higher risk of lower back pain and sciatica. However, the participants in that study were regularly exposed to vibration as part of their jobs, so the results may not apply to vibration plate users. How often should you use a vibration plate? If you're new to whole-body vibration training, it's important to start slowly. "To allow the body to adapt to vibrations, beginners should start with 5 to 10 minutes at a low intensity," says Verebes. "Moderation is key, as excessive use may lead to fatigue or injury." As a beginner, it's best to limit yourself to two to three sessions per week, says Betts. Over time, you can work toward longer and more frequent sessions. "As your body adapts, you can increase to 15- to 20-minute sessions up to 3 to 4 times a week," he says. "Never go over 30 minutes, as this can cause fatigue and joint stress." For proper recovery, Betts also recommends leaving at least 24 hours between vibration plate sessions. "Listen to your body and adjust accordingly," he advises. "Quality of movement matters more than duration." LordHenriVoton/Getty Images Vibration plate exercises To use a vibration plate, you can simply stand in place with slightly bent knees. You can also engage in other exercises -- like squats or push-ups -- while using the machine. "Incorporating exercises such as squats, lunges, planks, push-ups and core workouts enhances results by engaging more muscle groups and boosting calorie burn," says Verebes. If you're up to the challenge, here are three vibration plate exercises to try, as recommended by Wilson: Push-ups "Push-ups work your chest and shoulders -- and doing them on a vibration plate activates many more muscle fibers per second than if you were to do them on the floor," says Wilson. To perform a push-up on a vibration plate, follow these steps: Get into a high plank position by placing your palms flat on the platform and stretching your legs long behind you. Lower into a push-up position slowly. Your chest should come close to touching the platform. Perform three sets of 10 reps, taking 30 seconds of rest between each set. High plank holds You can also use a vibration plate to perform a high plank hold, which is "great for your core and upper body strength," says Wilson. Here's how: Get into a high plank position by placing your palms flat on the platform and stretching your legs long behind you. Hold for 30 seconds. Perform three sets, taking 15 seconds of rest between each set. Tricep dips "This exercise works the back of the arm as well as the shoulder," says Wilson. "You're going to experience much more muscle activation when doing it on a vibration plate machine." Here's how: Sit on the edge of the platform. Place your palms on the platform (just outside of your hips). Keep your feet flat on the ground with your knees bent at a 90-degree angle. Scoot forward until you're hovering in front of the platform, only supported by your arms and legs. Lower your hips toward the ground by bending at the knees, stopping when your knees reach 90 degrees or when you can't lower your hips further. Push through your palms and return to the starting position. Perform three sets of 10 reps, taking 30 seconds of rest between each set. urbazon/Getty Images Do vibration plates work if you just stand on them? You don't need to perform exercises while using a vibration plate, but experts say moving your body -- rather than standing still -- will help you get more out of the machine. "Actively moving while using the plate maximizes its benefits, even though simply standing on it can support circulation and balance," says Verebes. Betts agrees, adding: "Standing still on a vibration plate provides some stimulus through the muscle contractions, but adding movement increases the benefits. Static positions can help with circulation and muscle activation, but dynamic exercises will give you strength gains, balance improvements and overall training effects." If you've never used a vibration plate before, you could begin by standing in place or squatting while you're on the machine. As you get more comfortable, you can incorporate different exercises and positions. Or you can alternate between standing still and exercising, suggests Betts. "Combine both approaches -- use static holds to build comfort and awareness, then move for optimal results," he says. "Form and progression are key regardless of whether you're moving or holding positions." The bottom line Simply scrolling through social media, you might get the idea that vibration plates are an easy, low-commitment way to transform your body. While it's true that vibration plates offer some compelling benefits, they aren't a shortcut to fitness. Experts also recommend following a healthy diet and participating in other forms of exercise to get the best results from vibration plate training. It's also a good idea to speak with your doctor before you start using a vibration plate -- especially if you've had blood clots, joint issues or other health conditions.
