10,000 steps: Myth or must-have for a healthy lifestyle?

The myth of the 10,000 steps

The goal of taking 10,000 steps a day has become a mantra for fitness enthusiasts, but how much truth is there behind this benchmark? Originally introduced in 1964 by a Japanese company as part of a clever marketing campaign, this number has become established worldwide in fitness apps and on wristbands. But is this requirement really the key to a healthy life, or could fewer steps be just as effective?

Physical activity – The key to a healthy life?

One thing is undisputed: exercise is good for us. Regular physical activity, whether it's a relaxed walk or an intense jog, promotes heart health, reduces the risk of chronic diseases such as diabetes and improves general well-being. But do we really need to take 10,000 steps to reap these benefits? The origin of this step goal might surprise you.

From marketing gimmick to health standard

The story of the 10,000 steps doesn't begin in a research laboratory. Instead, it first came to light in 1964, within the creative minds at a Japanese company called Yamasa. They launched the first commercial pedometer, the "Manpo-kei", which translates to "10,000-step counter". The number was chosen because it sounded both healthy and memorable, but it was never scientifically validated. Nevertheless, this recommendation spread like wildfire and even the World Health Organisation (WHO) adopted it in its guidelines. With the subsequent proliferation of fitness trackers and smartwatches, the idea of 10,000 steps as a daily exercise goal has become established worldwide.

The debate about the ideal number of steps

Over the years, numerous studies have explored the ideal number of steps to maximise health benefits. A 2019 study found that the risk of death decreased as step count increased, up to a limit of around 7,500 steps per day. Other research suggests that just 6,000 to 8,000 steps can be enough to significantly reduce the risk of cardiovascular disease. According to a 2019 meta-analysis, which compared 15 studies involving more than 50,000 people from four continents, the optimal number of daily steps required to promote a healthy lifestyle is 7,000 to 8,000.

A more recent study from 2023 found that even 4,000 steps per day can significantly reduce the risk of early death in women. Each additional 1,000 steps led to a 15% reduction in the risk of dying prematurely from any cause. These benefits increase up to 7,500 steps, but beyond this, the additional exercise provides no statistical advantage in terms of life expectancy.

Lack of exercise: A global problem

Despite varying recommendations, one thing remains clear: we simply don't move enough. On average, people around the world take fewer than 5,000 steps a day, a far cry from the recommended 10,000. In view of this lack of exercise, the target of 10,000 steps can still serve as a motivating benchmark. After all, more steps also mean more calories being burnt, which is particularly beneficial for anyone trying to lose weight.

Every step counts: Tips for getting started

If you've resolved to become more active, don't fixate on reaching 10,000 steps immediately. Instead, start with small goals and gradually increase them. To begin with, short regular walks are better than no exercise at all. Pedometers or smartwatches can be helpful companions, visualising your progress and helping you track your activity level. Whether it's a brisk walk or leisurely stroll – every step matters.

Here are some practical tips for getting more exercise in your daily life and increasing the number of steps you take:

1. Active approach to work: Do you have the opportunity to walk part of the way to work? A popular approach is to get off the bus one stop earlier or park the car further away.
2. Take the active option: Avoid the lift and take the stairs whenever possible. You could also grab your next coffee to go and combine it with a walk.
3. Incorporate moving breaks: Set a timer as a reminder to step away from your desk and stretch your legs.
4. Why walk alone? Encourage family members or work colleagues to join you for a walk after lunch or after work.
5. Set realistic goals: Set yourself achievable goals and gradually increase them. Consistency is the key to staying on track.
6. Create enjoyable moments: Combine exercise with positive experiences; for example, by downloading an engaging audiobook that you save for your walks.
7. Establish habits: Turn a short walk after dinner into part of your daily routine. By heading out at the same time each day, it will soon feel automatic, making it easier to reach your step goal.

Fitness trackers: Helpful tool or added stress?

Fitness trackers and apps are popular tools for monitoring daily exercise and boosting motivation. They offer valuable insights into your exercise habits and can help you to set and achieve personal goals. However, fitness trackers, particularly those worn on the wrist, are not always entirely accurate. For example, movements like clapping can sometimes be incorrectly counted as steps. Nevertheless, trackers offer numerous benefits: they can motivate us by recording our progress, make us aware of our daily habits and promoting dialogue with like-minded people via social networking features.

That said, it's important not to become fixated on the numbers. Exercise should remain enjoyable, and the pressure to hit certain step goals can lead to stress or even encourage unhealthy behaviour. Remember that your fitness tracker is only a useful tool – always prioritise listening to your body's signals and ensuring your overall well-being.

Conclusion

Ultimately, the exact number of steps we take is less important than regular exercise. Whether you take 6,000 or 10,000 steps daily, the important thing is that you move at a pace and distance that is comfortable for you. Every step contributes to an active and healthy lifestyle. So, set yourself achievable goals, embrace the joy of movement and appreciate every step you take towards a more active and healthier lifestyle.

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References

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• Lee, I., Shiroma, E. J., Kamada, M., Bassett, D. R., Matthews, C. E. & Buring, J. E. (2019). Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Internal Medicine, 179(8), 1105. https://doi.org/10.1001/jamainternmed.2019.0899
• Paluch, A. E., Bajpai, S., Bassett, D. R., Carnethon, M. R., Ekelund, U., Evenson, K. R., Galuska, D. A., Jefferis, B. J., Kraus, W. E., Lee, I., Matthews, C. E., Omura, J. D., Patel, A. V., Pieper, C. F., Rees-Punia, E., Dallmeier, D., Klenk, J., Whincup, P. H., Dooley, E. E., . . . Fulton, J. E. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet Public Health, 7(3), e219-e228. https://doi.org/10.1016/s2468-2667(21)00302-9
• Positive science - Why you can (almost) forget the 10,000-step rule. (2022, 19 April). Schweizer Radio und Fernsehen (SRF). https://www.srf.ch/wissen/gesundheit/positives-aus-der-wissenschaft-warum-sie-die-10-000-schritte-regel-fast-vergessen-koennen
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