{"id":46021,"date":"2015-12-07T11:15:17","date_gmt":"2015-12-07T16:15:17","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=46021"},"modified":"2021-05-15T09:33:35","modified_gmt":"2021-05-15T13:33:35","slug":"10000-steps-a-day-health-benefits","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/10000-steps-a-day-health-benefits\/","title":{"rendered":"Do We Really Need to Walk 10,000 Steps a Day for Better Health?"},"content":{"rendered":"
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Photo: Pond5<\/a><\/figcaption><\/figure>\n

Your best friend is sporting the newest FitBit<\/a>, your boss just announced a zombie-inspired walking challenge<\/a>, and your mom is suddenly more interested in counting steps than Weight Watchers points. Meanwhile, all of them want to know if you’re<\/em> managing to rack up 10,000 steps a day. So are you? And if you’re not, should you be?<\/p>\n

First, a quick history lesson: While manufacturers of fitness trackers such as FitBit<\/a> and Garmin <\/a>might very well be responsible for the current 10,000-step fixation, the hype actually started in Japan back in the 1960s. While the Tokyo Olympics was happening, locals started thinking about their own fitness prowess. Soon after, the first commercial pedometer \u2014 called the manpo-meter<\/a> \u2014 was introduced.<\/p>\n

RELATED:<\/strong> 15 Races for People Who\u2019d Rather Walk Than Run<\/a><\/p>\n

Manpo<\/em> means 10,000 steps in Japanese, and the number was selected after research<\/a> revealed that men who burn at least 2,000 calories per week by exercising have a lower risk of cardiovascular disease. That breaks down to about 300 calories per day, which most people can torch by taking 10,000 steps, explains David R. Bassett, Jr., professor of kinesiology, recreation, and sport studies at the University of Tennessee.<\/p>\n

Since then, there’s been plenty of other research proving that 10,000 steps a day \u2014 which equals about five miles \u2014 can help your health. “There are over 300 peer-reviewed articles with a focus on the 10,000 steps per day protocol,” says Jinger S. Gottschall<\/a>, associate professor of kinesiology at Penn State. One study, for example, found that people who take more than 10,000 steps a day have lower blood pressure levels and better cardiovascular fitness.<\/a> Another determined that getting close to 10,000 steps helps lower blood glucose levels and cuts the risk of developing diabetes.<\/a> Experts also say that this amount of activity can help you maintain your weight.<\/p>\n

RELATED:<\/strong> The Easiest 5K and 10K Training Plan Ever (Walking, Allowed)<\/a><\/p>\n

When 10,000 Steps a Day Is Too Much<\/strong><\/h3>\n

“You’ll need to move more<\/em> if your goal is weight loss.”<\/p><\/blockquote>\n

Of course, there’s no such thing as a one-size-fits-all prescription for fitness, and for some people, 10,000 steps might be overkill. If you’re new to exercise<\/a>, you’ll want to aim for a slightly less ambitious target, says Gottschall. Try shooting for 3,000 steps per day, three to five days a week. Each week, tack on another 500 steps per day. You should end up hitting the 10,000-per-day mark in a few months.<\/p>\n

People over 65 might also be OK with getting a little less, says Bassett. “I’m my opinion, 10,000 steps a day is a good goal for young- to- middle-aged adults,” but it might be too much for some seniors.<\/p>\n

RELATED:<\/strong> Why the U.S. Surgeon General Wants You to Walk More<\/a><\/p>\n

Should You Aim Higher?<\/strong><\/h3>\n

Although 10,000 steps might sound like a lot, you’ll need to move more<\/em> if your goal is weight loss. While this amount of activity can help keep your weight steady, it isn’t usually enough to make the scale go down.<\/a><\/p>\n

People who are already pretty active should also aim higher; that’s the only way you’ll see your fitness level continue to rise. (Here\u2019s why your fitness tracker isn\u2019t making you thinner<\/a> \u2014 yet.) Try extending the duration of your workouts by 10 percent each week. Or up the intensity by jogging or running that same number of steps instead of walking, says Gottschall.<\/p>\n

Mixing things up is also ideal, so it’s best to engage in a variety of activities \u2014 say, swimming or biking, in addition to walking or running. Be sure to add some strength training to your routine as well.<\/p>\n

Got kids? Children ages 6 to 12 definitely need extra activity; the President’s Council on Fitness, Sports, and Nutrition<\/a> suggests that they get at least 12,000 steps.<\/p>\n

RELATED:<\/strong> The 15 Most Underrated Exercises, According to Trainers<\/a><\/p>\n

How to Up Your Count, One Step at a Time<\/strong><\/h3>\n

Simply strapping on a fitness tracker \u2014 whether it’s a $9 drugstore pedometer<\/a> or a fancier gadget<\/a> that measures your heart rate and the number of calories you burn \u2014 can get you motivated, at least initially. You’ve probably heard that little things, like taking the stairs instead of the elevator or parking further from a building’s entrance, can help, too. That’s true, but you’ll probably have to make a bigger effort if you’re serious about meeting your daily step goal, says Bassett. Here are a few tricks to try:<\/p>\n