What if you can't walk 10,000 steps a day?
The ideal number of steps a day has been said to be 10,000. This became the number that people were told to start aiming for right around the same time that wrist fitness trackers started becoming popular. But where did this number come from and what if 10,000 isn’t achievable?
The guideline assumes that the more physically active a person is, the better chances they will have at keeping metabolic syndrome or lifestyle diseases at bay. The actual number seems to have come from Japan in the mid-sixtes. At that time, Japanese walking clubs were popular and a new step counting device’s slogan was “Let’s walk 10,000 steps a day” and so people did.
The target number was reached by assuming that most people get around 5000-7000 steps in one day (which I believe to be much less if the person leads a sedentary lifestyle) and that a 30-minute walk is around 3000-4000 steps depending on stride length. By adding the daily steps with the added steps from a 30-minute walk, the 10,000 target was born.
A study published in 2020 examined the relationship to all cause mortality and the daily step count of adults living in the USA. It was no surprise to find that a high daily step count is associated with a lower all cause mortality. But what it also found that benefits are present at any incrementally higher level, so 8000 steps is better than 4000 steps at preventing cardiovascular disease.
It also found that it didn’t really matter how fast you were going. Step intensity did not seem to influence mortality rates. So when it comes to walking, don’t worry about your pace (although you do want to try and get your heart rate elevated for at least 30 minutes) and aim for higher daily numbers.
The current Canadian guidelines for adults aged 18-64 is: 150-minutes of moderate to high aerobic physical activity a week, in sessions fo 10-minutes or longer. Weight resistance training is recommended at last 2 times a week.
It is important to recognize there is a difference between walking for health and walking for weight loss. Starting a new fitness routine can increase the chances of incident if you currently have various medical conditions, are obese or pregnant. Please consult with your chiropractor or physician before starting any new fitness regime. None of the information provided on this website should be substituted for medical evaluation, diagnosis, or treatment from a licensed healthcare practitioner. This information is simply for interest and readers are invited to follow the citation links to learn more.
Citation
Canadian physical activity guidelines. Accessed March 31, 2020
McGill Office for Science and Society Accessed March 31, 2020