That number gets thrown around a ton. Why that amount of walking? Is it really the right number? Do you really need 10,000 steps a day to be healthy? If not, how many steps a day should you walk?
So, why has that number risen above all others for a goal?
Well, it happened about 57 years ago. In 1965 there was a pedometer type device brought out in Japan called Manpo-kei. It’s big pitch was that it was better because it made you healthier by increasing the step count to- you guessed it- 10,000. The average step count around that time in Japan was 4,400. So, they had to find a way to make their product sound like a better choice. To sum it up, 10,000 steps is a marketing campaign that spread like wildfire.
Wait! Is there no validity to 10,000 steps being healthier?
That is a bit of an unfocused question. The clarifier would be healthier than what? Is it healthier than a restful 2,000 steps a day? Absolutely. How about 5000? That’s where we get a bit fuzzy. From various studies, it is confirmed walking less than 4000 steps a day on average put you into a sedentary classification. Sedentary generally means you have an office job or your daily life tends to have you in a sitting or very relaxed position most of the day. Basically, studies show there is only minor benefit to walking more than 5000 steps a day and no provable benefit for an average person to aim for more than 8000.
If it’s not about step counting…
I know. Believe me I know how step counting and getting in your steps has been drilled in your mind. A nice round number often is an easier goal for people to latch on to. There’s nothing wrong with that. Let’s just try to change that round number to either mileage or kilometers you cover or better yet how long you walk for. You may have noticed generally exercise recommendations are given in time frames.
Walking for 20 -30 minutes is not going to get you anywhere near 10,000 steps, but it does help you chip away at a goal of 120-150 minutes of exercise a week. If you prefer a distance goal, you can definitely go that way as well. Let’s just say you walk 3 mph/4.82 kph normally. This means you can walk about 1 mile in 20 minutes. Make your weekly goal 5 miles/8 kilos a week. Then with time you can of course up those goals if you want the challenge.
5 miles should get you about 100 minutes of exercise so, 6 miles of course is better. If you go just a little further each day or a lot further on 1 of them you’ll easily snag that extra 20 minutes of activity. Don’t worry if you need to start with smaller distances or times in the beginning. We all start somewhere.
Throw out the pedometer
Yep, if that is all your tracking you’re definitely not getting an accurate picture. They’re rarely very accurate anyway and often bumping them and other things count as steps. I once got 80,000 steps on a car ride where I was a passenger. Even if it’s measuring your miles that likely isn’t accurate for your actual step count unless you’re able to measure and input your actual step length. For most, 10,000 steps is around 5 miles. For my short stride, 4.4 miles is 10,000 steps.
Now, I do recommend using some sort of device to track your time and mileage, but we’ll get more into devices I would approve in a later post. For now, just use your cell phone with gps or a regular watch and you’ll be well on your way.
No more feelings of disappointment for your 6000 step days
Yep, now that you know the truth you can just let that goal and all the feelings attached to it go. There’s no shame in walking a mile is there? There’s no disgust in getting in a 25 minute walk before or after work right? For a sedentary person to walk 5 miles a day is asking a lot. Is it impossible? No, but is it necessary? Absolutely not. Make those new goals-whatever feels right to you and get to achieving them.
Can’t wait to see you strolling along,
Kimmie