Skip to main content

10K steps is a lie — here’s what you need to do to stay healthy

George Rudy/Shutterstock

Along with the Fitbit has come a regeneration of the classic fitness benchmark: 10,000 steps a day. It’s a nice round number and a nice round goal. However, science didn’t arrive at that number — marketing did. In 1965, a Japanese company launched a pedometer named, in English, the “10,000-step meter,” which I-Min Lee, a professor of medicine at Harvard Medical School, explains didn’t have a basis in a scientific study.

Taken together, 10,000 steps equals roughly five miles and burns anywhere from 2,000 to 3,500 calories per week, according to data from Fitbit. While 10,000 steps is a worthy objective and a great way to get moving, it’s not a one-size-fits-all proposition and may not be enough to accomplish all of your health and fitness goals on its own.

Related Videos

Benefits of walking

There’s more than one way to get your steps in, but a lot of people rely on walking to pump up their numbers. While it’s a relatively simple endeavor, walking is actually a terrific form of exercise, with benefits including:

  • Decreased risk of heart disease
  • Lower body fat
  • Boosted immune system
  • Protection against neurodegenerative conditions like dementia
  • Stronger bones
  • Lower blood pressure and cholesterol
  • Improved control of blood sugar

The CDC doesn’t call for a certain number of steps per day, but instead recommends that adults get 150 minutes of moderate-intensity activity per week as well as two or more days of muscle-strengthening activity.

There is nothing wrong with striving to reach 10,000 steps daily. However, this isn’t a magical threshold that will singlehandedly resolve all your fitness challenges. On top of encouraging weight loss, keeping your body moving throughout the day is a boon to your general health. However, you still have to maintain a balanced diet, drink water, and keep your mind stimulated in order to achieve overall wellness.

Satyrenko/Shutterstock

Are 10,000 steps really necessary?

A 2019 study published in JAMA Internal Medicine found “a limited scientific basis” for the 10,000-step threshold. The authors noted that mortality rates decreased among women who walked up to 4,400 steps per day compared with those who took 2,700 steps per day. However, health benefits leveled out at the 7,500-step mark, suggesting 10,000 steps a day may not be necessary.

Rather than being based in science, people outside of the medical or fitness communities are the main perpetrators of the 10,000-step threshold. Authors of the 2019 study wrote: “A common goal of 10,000 steps per day has been perpetuated by the lay press and is often used as the default by software programs on wearables and smartphones.”

BalanceFormCreative/Shutterstock

What should I do instead?

One limitation of some versions of the FitBit is their inability to account for exercises like cycling or swimming where steps are not a part of the equation. These also happen to be effective exercises that diversify your physical activity portfolio and prevent you from growing bored with your routine.

Sports medicine physician Dr. Jordan Metzl recently indicated that a heart-rate monitor, instead of a pedometer like Fitbit, can be a more flexible tool that provides a more well-rounded picture of your physical activity. Some Fitbits do track heart rate, but not nearly as accurately as a dedicated heart rate monitor.

There are plenty of exercise options regardless of your fitness level, illustrating that it’s okay to keep 10,000 steps as a general guideline rather than a universal goal. Long story short, the most important thing is to keep your body moving and engage in whatever exercise works best for you and your lifestyle. If that’s taking 10,000 steps a day, then go for it!

BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.

Editors' Recommendations

Topics
Items to help you heal and recover
woman massaging neck

You want to have items in your home that can help you recover your body and clothes. You want to prevent a mess from happening or prevent future injuries. You want the items to finally fix that loose button or prevent yourself from making a mess on your shirt while eating a delicious dinner. You are an active person with an active lifestyle. You enjoy working out, and your job relies on you lifting heavy packages. You need the items that can help you heal, recover, or prevent you from injuring yourself. The five items listed below will make your path to recovery easier.

You are a person who is looking for the perfect equipment for someone in the hospital recovering from surgery. You want to make their path to a recovery run smoothly. The five items listed above are what you will need for that person. The elbow and calf braces are perfect for someone who is doing physical therapy. The adult bids will make it easy for the person in a hospital bed to prevent future food and drink messes. The batteries are a great way to add some night light if the person reading a book at night, and does not want that bright hospital light. If the person is wearing their favorite button-up shirt, their supplies to fix any buttons that had fallen off.

Read more
Healthy lifestyle items that you need
Soybeans

Our body is our temple, and it is a matter of importance to take of your temple. Many choices can help your body heal and recover. Your body recovery is important to you, and you want to prevent yourself from possible injuries. You might be someone who's recovering from surgery, and you need something to help you recover and give you the chance to take your daily shower. You need to listen to your body on what it needs. There are alternative ways that the medical system recommends for you that will make it easier for your body to recover or change your diet plan.

The five items listed above are ways to recover, change, and heal your body for the better. The knee brace and back brace help relieve your pain. You are someone whose job is to lift above twenty pounds, and it is common for you to injure your back and knees. You might be a person who's changing their caffeine habit, who is tired of afternoon burnouts. You want a healthier alternative rather than drinking daily caffeinated beverages. You want to continue taking your daily showers, but it can be stressful if you have a disability or have an injury that prevents you from showering. The five items listed above will make your life easier for your mind and body.

Read more
The things we need for our activities
An action shot of a woman running while wearing compression stockings

There are many active hobbies that people love to enjoy during their spare time. Activities like sports, hiking, jogging, or any other active hobbies you enjoy that is a perfect fit for you. Your children like to play outside, but you also want to keep them safe. The five items listed below are the items that you need for your active lifestyle for you and your kids. Activities are better than spending time watching television. It is good for your heart, body, and mind. You love to teach your children the healthy way to spend their spare time like art, exercises, or playing games.

The five items listed above introduce you to a life of activity outdoors. If you shoot targets during your spare time, the keeper MG recoil pad will keep you safe while you are shooting your shotgun. The Hercules tuff safety lights for athletic kids that run early in the morning athletic practices and keep them safe from oncoming cars. The occlusion training bands will add some resistance to your muscles during your exercise routines. The revival gear disposable rain ponchos will help your rainy day hiking so much easier. You love hiking, and you do not want the fear of rain getting in the way. The glow-in-the-dark light-up led balls will add some more fun to your kids' activities.

Read more