For many years, I’ve had a goal of 10000 steps a day. I’d been slacking a bit with my daily walks this winter, so in February I added a step target to my fitness goals. When I fell short on steps despite keeping up with my daily workouts, I decided to do a little research into the science behind the magic number 10000.
The evolution of my fitness routine
I consider myself a reasonably active person. I work out between 30 to 45 minutes a day, and most days I get out for at least one walk. Even though I had been consistently hitting my exercise goals over the last several months, I was still falling short on steps.
My step count over time has actually been remarkably constant. In 2023, I averaged 9,532 steps a day over the course of the year. In 2022, I averaged 9,534. You don’t get more consistent than that. For the first two months of 2024, my average has been around 8,000, but it’s winter so that’s not surprising.
Since buying my first FitBit, steps were my primary activity goal. To get my step count up, I focused almost exclusively on cardio. Cardio is important, but it’s just one component of a well-rounded fitness routine. As we age, it’s important to add strength, balance and flexibility exercises to reduce bone and muscle loss, cut the risk of injuries from falls, and maintain mobility.
After adding strength training to my monthly goals, I noticed that the days where I fell short of 10000 steps were days when I did strength training instead of cardio. As an example, earlier this week I did a 45-minute standing dumbbell workout which added up to about 2,500 steps. A 45-minute cardio session would have been close to 5,000 steps making it much easier to crack that 10000 barrier.
Where did the 10000 steps number come from?
Since I was exceeding the recommended weekly physical activity guideline, and feeling stronger from my weight workouts, I decided to look into the science behind the 10000 steps goal.
Some quick research taught me that, despite its widespread adoption, the number 10000 was arbitrary. It was introduced as part of a marketing campaign for an early Japanese pedometer. Not coincidentally, the name of that pedometer was “10,000 Steps”. (Source: WebMD)
It’s interesting how something so arbitrary has become so engrained in our culture. It pays to ask questions.
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How many steps do you really need?
So, if 10000 is a random number, how many steps does the average person need to maintain or improve health? Like many things, one size doesn’t fit all. It turns out it depends on your age and your fitness goals.
The latest research shows a goal of 8,000 to 10000 steps a day may be enough to maintain health for adults under age 60. For adults over 60, a goal of 6,000 to 8,000 may be sufficient. (Source: Healthline.com)
For easy home workouts to help you meet your fitness goals, check out these posts:
- It’s easy to keep fit at home with these 22-minute workouts
- 10 fabulous 30-minute YouTube workouts you’ll love
- 15-minute YouTube workouts to keep you fit all year round
- Awesome free workouts for couch potatoes
So I was on the right track when I added weight training to my workout routine late last year. I’ll continue to aim for a minimum of 180 minutes of exercise a week, including two weight training sessions. And, I’ll add a daily balance challenge.
But I won’t worry about hitting 10000 steps!
Were you surprised by the daily step guidelines? Drop me a comment below with your thoughts.
Love this answer you’ve provided because I’ve wondered about that. Your focus on all the fitness goals is such a good reminder to train in many ways. Thanks, Michelle!
That 10,000 number is so engrained in our psyche. I was surprised to learn where it originated. It pays to do your homework.
Excellent post, Michelle. Now I know where the magical 10,000 steps came from. I have also been incorporating strength training into my week. I think a combo of steps and strength training is excellent! Cher xoxoxo
Thanks Cher! Yes, strength, balance and flexibility gain importance as we grow older.
Agreed!
Wow, that’s so interesting that it has come from a step counter brand name! I like to aim for 8000 steps which is much more managable for me, though my average tends to be lower. Hitting 8000 is something I want to do more often 🤞
Thanks Caroline. Yes, I think 8,000 is more achievable.
My own experiences convince me that regular exercise is more important than duration or a certain amount of steps. After being very dedicated to regular exercise the past seven years, I’ve had two major interruptions in the last nine months: (1) six weeks off with only light exercise after getting a pacemaker. (2) Five weeks off after getting COVID, a bad cold, and a bad back from being in bed so much. Both times were like starting from scratch when I got back to it. (Two days back at it this time.) As we age, we lose our endurance much faster when we stop.
You make a great point, Pete. It’s really hard to regain that lost momentum. I hope you get back to your regular routine soon!
Oh…the origin of the 10,000 steps advice is nutty. I agree with Molly’s comment. Wow! 😜
It is crazy, isn’t it Vicki? A great example of how we’re so influenced by marketing.
Totally, totally! 😜
I sort of look at this steps thing like so many other trends. You make of them what you will, believe or disbelieve to fit how your body, mind, and life allows, and then end up doing what is right for you. The key seems to be moving. As to how when where or how much…someone is always going to have about 10 opinions on the subject!
Yes. It is so important to keep moving! It’s amazing to me how engrained the 10,000 number is in our psyche, though. I was so surprised to learn the origins.
While I’ve never had a pedometer to count my steps, I bet I get 10,000 steps a day in, weather permitting. n top of the benefits of movement, I suspect there’s also benefit to simply being out in nature.
You’re right, Erin. Getting outdoors is so good for our mental health. And I know I get WAY more steps on nice, sunny days—even in winter!
For me, hitting 10000 steps a day is a no brainer because I live urban. For me not to break 10000 means I was either visiting someone out of town or it rained.
It easy for me during the summer when there is more daylight because I get out to walk more. Different during the winter.
Yesterday I hit 16000 steps. I did a strength training workout, so those 16000 steps were just a day in the life so to speak.
I also read somewhere that there is no need to walk 10,000 steps but 6,000 are good enough. I would like to add that 10,000 steps are demanding in terms of time. I walk something between 6,000 and 8,000 steps a day (weather permitting) and it doesn’t take less than one hour.
That’s a good point. To get 10,000 steps, I need to do a 30-minute workout and get out for two 20-minute walks, That’s over an hour.
It’s so interesting to read where this came from. The marketing campaign for the product had to have been absolutely incredible, haha! It’s amazing how something like this became a health norm. It sounds like you are doing great with your steps; I am way too sedentary so need to step up a lot more!
Yes. It’s a reminder to not believe everything we read or hear. My step count will definitely increase now with the lighter evenings.