But are there any real health benefits to getting 10,000 steps each day? Or does how you get them matter more? What about the other workouts you do that don't give you more steps? Here's what science and the experts have to say.
Still stepping: 10,000 steps a day
Since everyone is different and has a unique lifestyle, activity level and goals, it makes sense that not everyone will need the same amount of exercise each day to be healthy. Part of this comes down to each person's individual goals and health concerns. But, for the average person, is 10,000 steps a day really enough to be considered active and healthy? It can be a great goal and starting place, according to professor Paul Gordon, an exercise physiologist and chair of Baylor University's Department of Health, Human Performance and Recreation.
"The average person is going to take between 3,000 and 6,000 steps over the course of the day from commuting, shopping, etc. By adding 30 minutes of exercise (approximately 3,000 steps) that gets us to around 10,000 steps," Gordan said. He also added that when it comes to walking, more is better for your health.
In a talk at fitness industry event Movement by Michelob Ultra, sports medicine physician Dr. Jordan Metzl called out that the 10,000 steps number is arbitrary. The number has roots that you can trace back to a Japanese walking club that adopted the term as part of a marketing slogan.
A JAMA Internal Medicine article also points out that there is "limited scientific basis" to back up the claim that taking 10,000 steps a day is necessary for health. But the study did find that the participants who took more steps per day (over a four-year period) had a lower mortality rate than those who took fewer steps.
Since steps can't account for your level of intensity, Gordan recommends also using a heart rate monitor to help you gauge exercise intensity. After all, you could technically get 10,000 steps in a day without really elevating your heart rate or keeping it up for long. "I would encourage engaging in weekly activities that will increase heart rate for a continuous period of time." He said a balanced exercise routine could look like doing an activity that gets your heart rate up (like brisk walking or running) four days a week, and going to yoga classes two days a week to work on strength and flexibility.
If 10,000 steps a day seems like an arbitrary goal now, then what are some good goals to work toward when it comes to activity? One factor that can make a big difference for your health actually has nothing to do with how many steps you take, but rather how much time you spend sitting. "Studies have shown that sitting for long periods is in itself unhealthy, even if you perform a daily bout of activity. So interspersing activity throughout the day is very helpful."
You've just gotten a new activity tracker and you're ready to aim for 10,000 steps a day. But is that an appropriate goal for you? It all depends on your present fitness level and what you want to accomplish.
The average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. It's a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks.
If your walking pace isn't speedy enough to qualify as moderate-intensity exercise, those steps still help prevent the problems that can occur from sitting too much during the day. Adding any regular activity to your routine is beneficial.
Hello Lara,I love my new fitbit Alta. I have been using it for 3 weeks now. I started with the fitbit zip to track my steps. The only thing I do not like or have on my fitbit Alta is the steps I take each day. It only shows you 5.9k. Or 10,000 steps bussing you whatever you set.I need the display in steps as I am in retail and on my feet all day. Walking, climbing ladders, up and down on my knees. Constant motion. Why is the fitbit alta not showing this? It shows only on my phone app. Am I missing something? Thanks Linda
I will be 78 in July, and manage between 10,000 and 16,000 on most days. It takes me longer than the youngsters, but I am feeling much fitter than when I started a few weeks ago. I have a treadmill, which is a big help when the weather is bad. I sometimes prop my iPad up, and watch the steps mounting up, which is a good incentive. Other times I watch tv, or even lean a book up and have a read while I walk. It helps to relieve the boredom, but I prefer to walk outdoors when I can, and enjoy the fresh air. Just start at a number of steps that are comfortable for yourself, and gradually increase your target. Good luck!
I am a very fit active 58 year old person and avid cyclist and hiker. I walk about 1000 steps in 10 minutes on a relatively easy hiking trail. That is 1 hour 40 minutes of walking per day to get 10,000 steps. I get my 10,000 steps but I think 10,000 steps would be a discouraging goal for many, especially elderly.
Hi this is my 2nd week doing steps i have been doing 10,000 a day sometimes 11,000 if i dont get my steps up during the day i go for a walk at night to finish i have been put on a eating program with the doctors im 125 kgs and im 38 years old do have crook knees getting married in july next year so really want to get the weight off i also have my fitness pal hooked up to my fitbit as well which counts how many calories you have a day by putting everything you have a day in it works i used to do it a couple of years ago went down to 107 kgs but somehow went back up over the years so far have lost 2 kilos
I have just purchased a Charge 2. I walk each morning on a Treadmill for 30 minutes at a reasonable place. My steps registered over 5,000 this morning on the treadmill. I reached 10,000 steps by about 2.30 p.m. however I do sit at a computer for several hours very regularly. My question: If you are completing 10,000 steps does it matter if most (half) of these are during one treadmill session?
There is no doubt that reaching 10,000 steps daily provides important health benefits. Weight loss is only the most obvious result. I am a middle aged man in good health who has received added inspiration from my fitbit. I have always loved exexcise. Now I look forward to my daily summary and improving my numbers.
Hi, I am new to the Challenges Fitbit has to offer an awesome way to motivate us to stay active, after suffering a heart attack in 2015, and after completing a 1 year cardiac rehab, I still get a bit dizzy, but I manage to keep active, on my not soo well felling days, I can manage to do 6 000 steps, but after I joined the fitbit challenges with my friends, that step count has increased!!!! Very grateful for the opportunity to workout with my friends!!!!
I am 66 and presently undergoing radiation for breast cancer. Radiation is causing fatigue, but my goal of 6,000 steps a day is very manageable and I want to go to 10,000 but my radiation oncologist is telling me to take it easy. As soon as this treatment is done I am bumping it up! I think it is really helping the fatigue problem.
Hi I am 60 years and female and am finding the 10,000 steps quite a challenge. I am walking for at least an hour most days (5) a week and still struggle to meet the challenge. My heart rate resting is 62 beats but my exercise is around 110 to 120 beats so feel I am doing the hard yards. I eat real food as in, mostly 1 ingredient etc and still am struggling to loose weight. Any suggestions as to what I do next. Have tried to do strength exercises as well but not a lot of change.
I was wondering if you might be interested in step and fitness goals for disabled people. I can do 10,000 steps but it causes too much pain as I have a damaged back. I can manage 8,000 more easily . To get steps and active minutes is challenging. Sometimes I feel as though I have failed when I really should be congratulated for the amount I have accomplished. I am sure there are other disabled people who may feel the same. I have lost weight and I love the calorie meal counter. Thank you.
As a former (amateur) race walker, i know that 10,000 steps will take an Olympic pace of 170 steps per minute to complete in 58 minutes. Walking at 4mph, or 140 spm will take 71 minutes, walking at 3mph, or 120 spm will take 83 minutes. At 110 spm or 2.5 mph, it will take 90 minutes. How does FitBit calculate 30 minutes a day to do 10,000 steps? Very puzzled. But do love my new Charge 2, even more than my One tracker. My reference point is in your literature about getting 150 minutes of exercise per week.
I have the charge hr. I noticed when I move my arms it will add steps . I was raking leaves in the front yard and the alarm went off for 10,000 steps. I noticed a couple of hours later when I was done, I was at 23,000 steps. I can be sitting in a chair, move my arm up and down and it will add steps. How can this be accurate for miles walked and calories burned?
10,000 steps is great but I am 82 years old and spent over three years in the last five in a wheelchair. Just thrilled to get over 5,000 every day! Walking is very painful sometimes but I push through. I did get over 10,000 one day last week.
I have been using fitbit Charge HR for about a year and a half. I am 66 years old healthy male (basal heart rate 62, weight 86 KG) and average about 11,000 steps a day. I used to do 10 to 20 floors a day but have reduced it to 5-7 as I worry about long term effect on my knees. Could you please let me know if I should continue 10,000 steps a day or should I reduced the numbers as I advance in years. Would there be an adverse effect on knee joint? Thanks!
I would love to register 10,000 steps per day on my fit bit. However, most days my Alta just arbitrarily stops counting whenever it wants. I lose 2000 steps per day minimum. This affects miles, calories, etc. I have an app on my phone that gives a much more accurate step count. I have also tracked several routes and know exactly how many steps per route. My Alta count is always 500 to over 2000 steps under. 2ff7e9595c
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