The famous number is 10,000 steps a day. But where did it come from? And do you really need that much? The science is more encouraging than you might think.
Where 10,000 came from
The number started as a marketing slogan for a pedometer in Japan in the 1960s. It was not based on health research. Later studies have given us a clearer picture.
What studies show
A large review of 15 studies found that the risk of early death falls steadily as steps rise, with strong benefits up to around 6,000 to 8,000 steps a day for adults over 60, and around 8,000 to 10,000 for younger adults. Even going from 2,000 to 4,000 steps gives a clear gain. The WHO suggests at least 150 minutes of moderate activity a week for adults.
Pace matters too
Brisk walking, where you can talk but not sing, gives more benefit for the heart and sugar control than slow strolling. Aim for part of your walk to be brisk.
Easy ways to add steps
- Walk after each meal for 10 minutes.
- Take stairs for one or two floors.
- Park farther from the entrance.
- Walk during phone calls.
- Walk with a friend or family, it is more fun.
- Use a step counter on your phone or watch, and raise your goal by 500 steps every week.
For people with health conditions
Walking helps in diabetes, high BP, fatty liver, arthritis and weight loss. If you have heart problems, chest pain, breathlessness or severe joint pain, speak to your doctor before increasing activity. Wear well-fitting shoes, and if you have diabetes, check your feet after walking.
Weather and safety
In Hyderabad’s summers, walk early morning or after sunset, and carry water. In the rains, walk indoors or in a mall or corridor.
If you live in Gopanpally, Gowlidoddi, Nallagandla or Tellapur, or work in the Financial District or Nanakramguda, our clinic in Gachibowli offers physiotherapy from 8 AM to 9 PM daily. Contact us to book an assessment.
Keep reading
Your family doctor,
Akhila Reddy
MBBS, DNB (Family Medicine) | TSMC Reg. No. APMC/FMR/74261
AMC Hospital, Gopanpally, Gachibowli, Hyderabad
This article is for general health education and does not replace a check-up. Every person is different, so please speak to your doctor before changing any medicine. In an emergency, call 108 or go to the nearest hospital.
References
- Paluch AE et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health 2022;7(3):e219-e228.
- Saint-Maurice PF et al. Association of daily step count and step intensity with mortality among US adults. JAMA 2020;323(12):1151-1160.
- World Health Organization. Physical activity fact sheet. https://www.who.int/news-room/fact-sheets/detail/physical-activity