Now might be a good time to get behind the myth that you need 10,000 steps a day for optimal health.
A new scientific review finds that just 3,143 steps can protect against premature death, with optimal daily steps falling somewhere between 7,000 and 9,000.
“The 10,000 steps/day guideline lacks evidence-based support, presenting a challenge for public health research to analyze the dose-response relationship between [physical] activity levels and health outcomes,” the research team from Spain wrote in the August issue of Preventive Medicine.
The idea of aiming for 10,000 steps a day dates back to a 1965 marketing campaign for the Manpo-kei, a Japanese-made pedometer that counted up to 10,000 steps.
Ten thousand steps a day—roughly equivalent to 5 miles—eventually became the gold standard regardless of the walker’s physical condition.
In the six decades since Manpo-kei was issued, several scientists have tried to test the effectiveness of just 10,000 steps in reducing the risk of various diseases and preventing early death.
A 2019 study found that older women who took 4,400 steps a day had a lower risk of premature death compared to those who only took 2,700 steps. Health benefits increased to about 7,500 steps per day.
Research in 2022 found that around 7,000 steps a day could help people over 60 live longer. Younger adults may see the greatest health benefits at around 9,000 steps.
The latest large-scale analysis determined that adults under 70 can enjoy significant health benefits with just 4,000 steps a day. The risk of premature death appears to decrease with a daily step count between 8,000 and 10,000.
Meanwhile, seniors 70 and older can experience health benefits with just 2,500 steps a day.
The average American walks 3,000 to 4,000 steps a day—or about 1.5 to 2 miles. Walking less than 5,000 steps per day is generally considered a “sedentary” lifestyle.
The Physical Activity Guidelines for Americans say adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening per week.
Lack of sufficient physical activity can significantly increase the risk of heart disease, obesity, diabetes, stroke, certain cancers and other chronic conditions.
Walking is a low-impact exercise that requires no special equipment and can help you lose weight, lower blood pressure and cholesterol, sleep better, strengthen bones, improve mood and energy, reduce stress and improve memory, among other benefits.
If you get bored, you can level up your walking routine by moving to the tune of an uptempo song, alternating fast and slow tempos, incorporating strength training and adding hills.
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