Not 10,000 steps for everyone - age decides how many steps you should do every day, study says
Aiming for 10,000 steps every day is a great way to boost motivation to get outdoors and to boost your fitness, but it's a made-up number
A company in Japan selling pedometers - or, as the creators called it, manpo-kei (which translates to 'the 10,000-step meter') - came up with the goal as a marketing tactic. It's a nice round number that feels doable but still like a challenge, so it stuck around.
Well over 50 years later, we're still trying to clock in 10,000 steps a day on our fitness trackers. Researchers have published studies to assess whether the goal is actually beneficial, or whether we could do less and achieve just as many benefits of walking.
A meta-analysis published in The Lancet suggests age should determine how many steps we take every day to lower the risk of early death. In the review, 15 studies were examined. Results showed that between 6,000 and 8,000 steps was ideal for adults over 60. For those under 60, 8,000 to 10,000 steps was ideal. After these upper limits, the benefits levelled out. There weren't any additional benefits found in the additional 2,000 steps.
Other studies suggest we need to do even fewer steps. Research from Johns Hopkins University School of Medicine and the Medical University of Lodz found that a minimum of 3,867 steps every day can reduce the risk of early death from all causes. As few as 2,337 steps a day were found to reduce the risk of cardiovascular disease.
For every 1,000 steps, the study found the risk of premature death from all causes reduced by 15%. A 500-step increase lowered the risk by 7%.
Most phones will come with a Health app that automatically records your step count. A fitness tracker - such as a Fitbit or Garmin watch - is more accurate and can guide you through various walking workouts. The Fitbit Inspire 3 is the cheapest tracker with a screen I recommend under £100 - and it's often on sale for less!
The NHS recommends all adults do 150 minutes (two and a half hours) of moderate-intensity exercise every week. This is exercise that raises your heart rate, makes you breathe faster and sweat more, but you can still hold a conversation. Examples include brisk walking or basic walking workouts.
How to do more steps
- Move around the house: If you keep busy with household chores and multiple trips around the house, up and down the stairs, you could easily clock in 10,000 steps at home.
- Use a walking pad: These small treadmills can be a great solution if you're struggling to clock in your steps. They fold out and tuck under desks for working and walking.
- Try intervals: If you find strolling boring, try an interval workout. This alternates fast and slow walking to raise your heart rate and get your steps up. It's as much a challenge for the mind as it is for the body.
- Mix long with short walks: As the research shows, the more steps you take, the better. Plan a mix of walks varying in length to prevent boredom and reach the 150-minute target.
