You Don’t Really Need 10,000 Daily Steps to Be Healthy [The Ideal Number Is Surprisingly Lower]

In a parallel universe, you’d live in a gym, cycle everywhere, and knock out six-mile runs for fun.

But, in the real world, things are much more complicated than that.

If you have a full-time job and a family on top of that, maintaining an active lifestyle is no walk in the park.

Especially when everyone online says to take at least 10,000 daily steps to be healthy.

But here’s the catch:

You don’t need 10,000 daily steps to be in good shape.

The actual number is much lower and more achievable than you think.

So, let’s jump right into the article and see the optimal number of steps you actually need.

The 10,000 Steps Fever

Unlike many people think, the 10,000 daily steps trend is a marketing gimmick and not a scientific-based fact.

Let me explain.

In the 1960s, a Japanese company needed a clever way to sell its newest step counter.

So their marketing department came up with a very clever idea:

Because the Japanese character for the number ‘’10,000’’ looked like a person walking, they called their new device the 10,000-step meter.

Does that mean the 10k steps trend is a lie?

No, not really.

While it is true that 10,000 daily steps help your health considerably.

It is also true that you can achieve similar health benefits with much fewer steps.

And on top of that, 10,000 daily steps are about 5 miles, and you’d need 1 hour and 40 minutes daily to achieve that.

So not exactly the 10-minute workout you were looking for.

A study published by the JAMA Internal Medicine showed how walking daily reduced the risk of cancer, cardiovascular disease, or early death.

In fact, walking on a daily is one of the best habits you can develop for your health.

Especially if you consider the sedentary world we live in.

And according to the WHO, insufficient physical activity is responsible for 3.2 million deaths each year.

But what are the best benefits of walking?

The main ones include:

• Live longer: Walking is critical to reducing the risk of premature death according to multiple studies. Unlike other more intense forms of exercise, walking provides many benefits without straining your body.

• Lower blood pressure: Walking lowers your blood pressure, makes your heart stronger, and reduces arterial stiffness. Arterial stiffness is one of the biggest causes of various cardiovascular diseases, such as heart attacks.

• Stronger muscles and bones: Physical activity heavily influences bone density and muscle strength. Walking daily activates your quads, glutes, and hamstrings, helping you develop a stronger body.

• Increased energy levels: Walking and physical activity improve your endorphin levels, which massively influence your energy levels. The higher your endorphins, the higher your energy levels.

• Improved mental health: There is no physical health without mental health. Which means you need a strong mind if you want a strong body. Researchers found that participants who joined a 100-day step program had improved signs of depression, anxiety, and stress.

• Weight loss: Most people can burn around 500 calories by walking 10,000 steps. Which equates to about 3,500 calories a week if you walk that amount daily. What’s more, according to a study published in the Journal of Obesity, daily steps are heavily associated with weight loss and management. Not to mention that walking is a low-impact exercise, making it accessible to most people regardless of weight or age.

• Improved cognitive functions: In a recent study, researchers found positive correlations between more step counts and higher attention, better memory, and executive functioning.

• Better joint health: While you may think walking too much may negatively affect your joints, the opposite is true. Walking daily makes your body release synovial fluid, which acts like engine oil to lubricate your joints and keep them moving smoothly.

Is Walking ‘’Worse’’ Than Running?

One important myth to bust is that just because walking seems ‘’easy’’ compared to running doesn’t mean it’s a worse form of exercise.

Or that it has worse benefits.

In fact, multiple studies show that walking faster does not provide significant additional benefits.

On the contrary, walking too fast too often might harm your knees and joints.

Many studies found that there is no association between walking speed and mortality.

And as long as you walk daily, you’ll get almost the full benefits of the activity.

Running or walking would be the same difference as reading or speed reading.

Sure, by speed reading you might finish the book quicker, but you probably won’t absorb the same information as with regular reading.

How Many Steps Do You Actually Need?

‘’10,000 steps a day is not a lot.’’

This is what you’d typically find online with a quick research.

And while that is true if you’re a 20-year-old with an athletic background, walking 5 miles a day might be beyond the reach of a lot of people.

So are you doomed to be unhealthy for eternity?

No, not really.

Walking is good, and more is better, but the benefits eventually fall off.

What’s the limit exactly, you might be asking?

A recent study found that women in their 70s who walked 4,400 steps a day reduced their risk of premature death by about 40% compared to women who took 2,700 or fewer steps daily.

But there’s more.

The risk of premature death continued to drop the more steps these women took, however, the benefits plateaued at roughly 7,500 daily steps.

Meaning that approximately 4,400 daily steps are more than enough to get the most benefits of daily walks.

For comparison, you need about 30–45 minutes daily to walk 4,400 steps.

Pretty doable, right?

Unique & Easy Ways to Knock Out Thousands of Steps Daily

If you’re anything like me, you might not enjoy walking aimlessly.

So, here are some unique ways to knock out your daily steps without even noticing:

• If you work at a desk all day, set hourly reminders to get up and move. For example, you could walk for 5 minutes every hour of work. Or, if you have the budget, purchase a standing desk with a treadmill underneath it.

• Take daily walks while listening to a podcast you enjoy. The time will fly by before you even notice it.

• Get some company. Walking alone is boring, but walking with friends is much more enjoyable. Or, for instance, you could walk your dog for longer and get more steps in.

• Get into the habit of taking a quick 10-minute walk after every meal. This not only adds a ton of steps to your daily count but also helps with digestion and avoids post-meal sleepiness.

• Walk while brushing your teeth. Assuming you brush your teeth twice daily for about 2 minutes per session, that’s easily 400+ steps.

What’s The Magical Steps Number?