Step tracking is a trend that shows no signs of waning, especially as pedometers, activity wearables, and step challenges grow in popularity. Increasing daily steps and intentional walking is a convenient form of physical activity. You can easily adapt pace and intensity to fit your personal fitness level, and it requires little to no equipment. This exercise is accessible, but how many steps should we aim for? Is there a magic number to reach each day? What are the benefits of increasing your step count? Let’s explore the answers to these questions to help you build a realistic and sustainable walking routine.
Should I Aim for 10,000 Steps Each Day?
You’ve probably heard that you should strive for 10,000 steps per day. However, you might be wondering where this number came from. Is there any scientific evidence to support it? It turns out this 10,000-step goal originated from a marketing campaign for Japanese pedometers in the 1960s. Since then, it has become a popular, easy-to-remember, and motivating goal in other health initiatives (Healthline1). Depending on your fitness level and where you begin, this number may seem unattainable or discouraging. More recent studies have shown fewer steps can still bring health benefits (UC Health2). This does not mean that if you routinely get 10,000 steps per day, you should stop. It highlights the importance of further research to help personalize your fitness goals.
Is There a Magic Number?
If 10,000 steps per day isn’t the goal for everyone, is there a magic number we should be aiming for? Research shows there really isn’t a magic number for everyone. Your goal should reflect your current activity level, age, and abilities. Compilations of various studies show that health benefits compound greatly as you increase steps from 2,000 per day to 7,000 or more (UC Health2). Some studies found that benefits can start to plateau around 8,000 – 10,000 depending on age (Healthline1). If you’re just getting started, monitor your average daily step count and gradually aim to increase it by a few hundred steps at a time. This approach encourages intentional walking that goes beyond your normal daily amount. Monitoring your activity minutes while working toward the recommended 150 minutes of moderate-intensity cardio per week can help you determine a personalized daily step goal.
The Benefits of Increasing Your Steps
Adding intentional walking or extra steps to your daily routine can provide a variety of health benefits. It lowers the risk of all-cause mortality. It can also help with managing weight, improving heart health, preventing dementia and depression, and lowering the risk of chronic diseases such as high blood pressure and diabetes (UCLA Health3). A little movement is always better than none. Even a small increase in average daily steps can improve your physical and mental health.
The Bottom Line
Any amount of walking and physical movement helps improve your overall health and well-being. A goal of 10,000 steps per day is not a one-size-fits-all target. Personalize your daily step goal based on your current fitness level, age, and health status. Walking is one of the most accessible and adjustable forms of physical activity. Monitoring steps with a pedometer or activity tracker can act as a motivating reminder as you work towards a sustainable exercise habit. Consider talking with your doctor or an exercise professional to help you get started and create goals around increasing your daily step count.
Always consult with your physician before starting a new exercise program.
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