Whether or not you are in fitness, getting 10k steps daily has so many benefits
You’ve probably heard the saying: Get your 10k steps in daily. But have you ever wondered why that number? Is it just a catchy figure, or is there actual science behind it.
The magic number 10,000 actually has its roots in marketing rather than scientific research. Back in the 1960s, a Japanese company created a pedometer and the marketing slogan was “manpo-kei,” which translates to “10,000 steps meter.” The number was chosen partly because it was easy to remember and had a nice ring to it. But guess what? Over time, this number became more than just a marketing gimmick—it’s now widely recognized for its health benefits.
So why 10,000 and not, say, 8,000 or 12,000 steps? The number has become a benchmark largely because it represents a significant and achievable daily goal that promotes various aspects of health. Here’s a closer look at the research and reasoning behind it:
Studies show that walking 10,000 steps a day can significantly improve cardiovascular health. One study published found that people who walked at least 10,000 steps a day had a lower risk of heart disease compared to those who were less active. The goal of 10,000 steps aligns well with recommendations for moderate-intensity physical activity, which is known to reduce the risk of heart disease.
Walking 10,000 steps a day helps burn calories and manage weight. Research suggests that increasing physical activity can aid in weight loss and prevent weight gain. Walking 10,000 steps typically burns about 400-500 calories, depending on your weight and walking speed, contributing to a caloric deficit that supports weight management.
Increased physical activity comes with hitting the 10,000-step mark and can be linked with better sleep quality. It is common knowledge that regular exercise improves sleep patterns. Walking throughout the day can help you wind down and fall asleep more easily at night.
Walking is a weight-bearing exercise that helps maintain muscle strength and bone density. As you age, maintaining muscle and bone health is crucial. The Journal of Bone and Mineral Research notes that regular walking helps in preserving bone mass and reduces the risk of osteoporosis.
While 10,000 steps is a great goal, it’s not a one-size-fits-all number. Some research suggests that even smaller amounts of daily activity can be beneficial. For instance, published study found that walking 7,500 steps a day still provides significant health benefits and reduces mortality risk. The key is to increase your daily step count progressively and make it a sustainable part of your lifestyle.
You don’t need to walk all 10,000 steps in one go. Break it into manageable chunks throughout the day.
Incorporate walking into daily activities. Opt for walking meetings, take a stroll during lunch breaks, or park further away from your destination.
Track your progress. Use a pedometer or smartphone app to keep track of your steps and stay motivated.
Lastly, make it fun, Listen to your favorite music or podcasts to make your walks more enjoyable.
Ultimate tip: Ask fitness minded loved ones to join you on the 10k steps. Turn it into a gossip session or a regular catch-up on each other’s lives.
