10,000 Steps a Day: Is it Really Necessary?

Widely promoted and encouraged, the 10,000 steps a day benchmark has become the gold standard in health and fitness. But how effective is this arbitrary number, and is it as magical is it’s made out to be?

Where Did the 10,000 Steps Goal Come From?

Interestingly, the 10,000 steps target was not a health breakthrough, but instead began as an advertising campaign used by the 1964 Tokyo Olympics in Japan. The aim was to promote exercise and combat the stationary lifestyle, and the 10,000 steps goal was the catchy, round number needed. Easier to remember and market than the recommended 7,000 or 8,000. Over the years this goal has gained popularity as a tool for improving cardiovascular heath, but is it truly beneficial? And is this the best way to find those health results we’re seeking?

Health Benefits of Walking

Walking is one of the simplest and most accessible forms of exercise. Most of us walk in some capacity every day, and it requires no special equipment. While maintaining a fantastic way to boost your health and mood, what does walking truly do for us?

• Helps with weight loss
• Reduces the risk of diabetes
• Promotes cardiovascular health
• Lowers the risk of some cancers
• Reduces symptoms of depression

Quality Over Quantity

While aiming for the 10,000 steps a day can act as a good benchmark, it’s not always realistic for everyone. Equivalent to walking approximately five miles, this time commitment can be hard to balance with the busy schedule. So, what if we told you, you don’t have to hit the magic number for the health benefits that walking offers.

Studies have found that a short, brisk walk can be more beneficial than a longer, slower pace. By increasing your heart rate and getting the blood pumping, less steps can prove more beneficial for your health while saving you time.

Should I Be Walking 10,000 steps?

Walking is an excellent and easy way to stay active, but how can we maximise the quality of the steps you’re taking? It’s not all about the number of steps you take, but the intensity of your pace. A brisk walk – enough that you can still talk but perhaps not sing – is enough to get the heart rate up whilst remaining comfortable.

According to the NHS, the ideal target is to aim for 150 minutes of moderately intense activity or 75 minutes of vigorous intensity activity per week. Spreading this activity across 4-5 days is a manageable way to stay active without getting overwhelmed trying to reach a step count.

Simple Ways to Fit Walking into your Day

If you’re still struggling to find the time for walking, try these easy tricks to sneak in a few extra steps:

• Taking the dog for a walk
• Centre family time around going for a walk
• Meet up with friends for a walk
• Park further way
• Walk on your lunch break
• Take the Stairs
• Make walking more fun by taking different routes
• Leave the ads running and walk while you wait

The Bottom Line

For some, reaching those 10,000 steps a day is an achievable goal that fits seamlessly into their routine. But for many, it can prove a struggle. Taking shorter, brisk walks on differing terrain can help boost your mood and your health more than stressing over a step count. It’s important to find enjoyable, effective ways to get your heart rate up and stay active. After all, 10,000 is just a number, what really counts is the effort you put in. For more support on health options and advice contact your healthcare professional for more information.