Do We Really Need 10,000 Steps a Day?
- Apr 7
- 3 min read
By Mary-Beth Newell, RN, MS
Do I Really Need 10,000 Steps?
Who decided that 10,000 steps a day was optimal? Was it based on research or a consensus of medical professionals? No, it was a marketing idea for a pedometer back in 1964! 10,000 steps equal approximately five miles. The average American walks between 3,000-4,000 steps a day or about 1.5-2 miles.
What does the US Department of Health and Human Services recommend? They recommend 150 minutes a week of moderately intense exercise. Examples of moderate intensity are brisk walking, walking upstairs, cleaning, mowing the grass, doubles tennis (or pickleball) and riding your bike. You may already be doing a lot of those activities during the week!
Spread the 150 minutes throughout the week. Some girls might devote thirty minutes a day to walking Fido, other girls may clean for fifteen minutes a day and play pickleball for forty-five minutes one day a week, if you have a big yard, you may get half your minutes just by mowing the grass!
Now, if you average thirty minutes of moderate intensity exercise a week you won’t average 10,000 steps a day. So, is there a benefit to getting more steps? Let’s look at thresholds where you see benefits. If you get at least 2700 steps a day your risk of dying early is decreased by 8% and if you average 9000 steps a day your risk is reduced by 60%!
Cardiovascular events decreased by 11% with 2700 steps but with 9000 steps are cut to 51%. Your risk of developing diabetes, high blood pressure and obesity are reduced as well!
If you are at the 3000-4000 steps average and want to increase to the sweet spot of 9000 steps, how do you do it? Using a fitness tracker or old-fashioned pedometer is a great motivator. Aim to increase your average steps by 1000 a day each week. You won’t get burned out and it is a nice transition to moving up to 9000 steps or more.
Think about how you can add steps; select the parking spot farthest away from the store. Not only will it be easy to find a space, but your car is also less likely to get “dinged” and you’ll probably get an extra 500 steps in. Yes, it is a can-do!
Other ways of getting your steps in include dancing to tunes. Or going for a short walk after dinner. Not only will you give your food time to digest and avoid seconds, but you’ll also get some fresh air!
I am AMAZED at how many steps I get if I am cleaning the house.
Who knew all that running around easily gets you to 10,000 steps?! No wonder we are tired after a day of active chores! There are other benefits such as releasing feel-good hormones, reducing the risk of depression, and improving sleep.
If you work in an office, instead of sending your colleague an e mail, walk over to their desk to collaborate. Ditch the elevator and take the steps to go to lunch. If you work on the tenth floor, get off the elevator on the 8 th floor and walk up!
Desk jobs can be a killer for getting your steps. Take a short walk every hour or two. It helps your vision by getting away from the computer for five minutes, and you’ll feel less fatigued as the day goes on.
One study reported that people who exercised for an hour a day but sat for thirteen half hours or more a day did not see any health benefits. So, let’s get moving!
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