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Medscape
05-08-2025
- Health
- Medscape
Medical Myths: Steps Count, But Not to 10,000
This transcript has been edited for clarity. Hello, everyone. It's time for Toby's evening walk. You probably go for walks to get healthy, and you absolutely should. Regular physical activity is absolutely good for you, but you probably think that you need to get 10,000 steps a day. You absolutely do not. The 10,000 number is not based on science. It's a marketing slogan that got out of hand. One of the first step counters was made by Japanese company Yamasa Tokei Keiki Co, and called manpo-kei, which meant 10,000 step meter. Their marketing slogan was, let's walk 10,000 steps a day. Now, there's nothing wrong with walking 10,000 steps, but you would get the same benefit if you walked 9,000 steps if your baseline was to only walk 5,000. I'm not here to debunk walking, but you don't need a step counter, a pedometer, a smartwatch, or any other wearable technology. You just need to move more because the 10,000 number isn't really based on science. For Medscape, I'm Christopher Labos, with Toby.
Cosmopolitan
16-06-2025
- Health
- Cosmopolitan
How Many Steps Are in a Mile? 10 Best Ways to Get Them In
We all know that getting our steps in is important. Whether that's on a treadmill after work or a scenic lunchtime walk, keeping our bodies moving is paramount for good physical health. It's also critical for our mental health, as studies have shown walking can improve mood, reduce stress and anxiety, promote better sleep, and even boost confidence and self-esteem. But when it comes to recommended step count and average mileage, how do we know what we should be aiming for? And does it differ from person to person? To get the lowdown on all things health, we spoke to three experts: Chloe Thomas, PT and nutrition and mindset coach, Sarah Campus, PT, women's coach, and founder of LDN MUMS FITNESS, and Dominika Blonska, PT and nutrition coach. This can look different for every individual, as it all depends on your height, stride length and pace, explains Thomas. For example, if you're 6ft 2", your steps in a mile would be a lot less than someone who is 5ft 2". But if we're talking on average, she says there are about 2,000 to 2,500 steps in a mile. Again, this will change if you're walking versus jogging. According to Thomas, if you're walking (at an average pace), you'll typically do around 2,200 steps per mile. However, when you're jogging, you shorten your stride frequency but increase your stride length. "So, normally you take about 1,500 to 2,000 steps per mile when jogging," says Thomas, once more emphasizing that the exact number will depend on your pace and body. Hands up, how many of you answered 10,000 in your head? For as long as we can remember, this magic number has been our daily goal, with health services backing up the claim in the past. But both Thomas and Blonska say it's a myth. Thomas explains that the 10,000 step rule actually comes from a marketing campaign by a Japanese company called Yamasa Tokei Keiki Co. In 1964, ahead of the Olympics, they were advertising pedometers called 'Manpo-kei,' which translates to '10,000 step metres.' "The number wasn't based on science at all, and was just chosen because it sounded motivating," reveals Thomas, adding: "It was simple and also catchy." So, what is the average step count, then? The expert states that 6,000 to 8,000 daily steps can provide major health benefits. A 2023 study on the association between daily step patterns and death in US adults found that taking 8,000 steps or more multiple times a week lowers the risk of cardiovascular mortality. This is debatable, according to the experts. Thomas says no, suggesting that it's "much more effective to focus on increasing total steps per day or improving your walking efficiency." She notes that if you shorten your stride to get in more steps per mile, it can lead to joint issues. Instead, she advises focusing on posture and consistent movement. Campus says that while it can be a good goal, it's not as effective as increasing your steps per day in total. Like Thomas, for it to be effective, she says you need to be consistent. The expert explains: "Increasing your steps per mile means walking more efficiently, at a better pace. It's important to be regular with this, to do it progressively, ensure you have proper form, and to listen to your body." Getting those all-important steps in doesn't need to be boring, the three experts agree. They also agree that it's vital to make daily walks a habit, and do so by setting realistic, manageable, and achievable goals. Below are 10 hacks that are not only helpful for hitting the average steps in a mile (and beyond), but also combine fun, socializing, and effective challenges. Brb, just off for a walk in the woods. Sophie Williams is a Freelance Journalist and Copywriter, covering everything from Fashion to Entertainment to music, Lifestyle and Features. She has interviewed a range of musical artists and authors including Alyssa Edwards, Courtney Barnett, Confidence Man, The Vaccines, Loyle Carner, Gabrielle, and John Niven, and has written for publications like Metro, Reader's Digest, ITV's Woo! and Vice's NBGA. She is also working on a book for HarperCollins about Taylor Swift, due to be published in 2024.
