Should I Really Walk 10,000 Steps A Day?
10,000 is the magic number for anyone with a fitness tracker, but why 10,000? What's the trick to this magical digit? With more and more people tracking their every move with fitness trackers, what can 10,000 steps really do?
History of 10,000 Steps
The recommended 10,000 steps that we see so regularly on our wrists today actually ventured over from Japan. In the 1960s, Japanese Doctor Yoshiro Hatano was concerned about the rising levels of obesity in the Japanese people and so began to research the activity of the people of his culture. The doctor and his team found that the average person walked 3,000 - 5,000 steps a day. His research found that in order to burn just 20% of their daily calorie intake, most people would need to walk at least 10,000 steps a day.
Dr Hatano then created a pedometer called the “Manpo-Kei” which translates as "10,000 steps meter".
The watch's motivation and simplicity made it become very popular in Japan and it remains popular to this day, so much so that the Japanese government have provided an accuracy measure of 3% which all pedometers must reach. of 3% accuracy for all pedometers sold in their country.
Fast forward to today and the 10,000 steps per day campaign is being backed by huge federations such as the NHS, World Health Organisation, American Heart Association and the US Centers for Disease Control.
Research supporting 10,000 Steps
Today, research has proven that tracking your steps can increase your daily activity and help to improve health. Research published in The American Journal of Preventative Medicine trialled the use of Fitbit as a physical fitness intervention in inactive, postmenopausal women. After 16 weeks of monitoring their activity with a Fitbit, those who wore a Fitbit were significantly more active than the control group.
A study by The American Stroke Association found that daily walking reduced the risk of stroke in men over the age of 60. Walking for at least an hour or two could cut a man’s stroke risk by as much as one-third, and it didn’t matter how brisk the pace was. Taking a three-hour walk each day slashed the risk of stroke by two-thirds.
How far is 10,000 steps?
The average person has a stride length of 2.1 ft, or around 60cm, meaning it takes around 2,000 steps to walk a mile, so 10,000 steps to walk about 5 miles. A brisk 10 minute walk? 1,000 steps. The average inactive person walks anywhere between 3,000 to 7,000 steps a day, so for most reaching 10,000 steps would involve adding a 30-60 minute walk to their daily routine.
How many calories will I burn if I walk 10,000 steps a day?
A person aged 45 and weighing 70kg (about 11 stone) can burn around 400 calories by walking 10,000 steps briskly. If you're trying to lose weight, walking is very low impact and the real difference will come from your nutrition, but adding a walk into your daily routine will definitely help.
10,000 steps helps reverse the dangers of sitting
Part of the 10,000 steps charm is that it gets you up and out of your chair, as sitting for too long has been found to increase your risk of death from multiple health issues such as type 2 diabetes, heart disease and cancer. Research has shown that sitting for more than 8 hours a day is associated with a 90% increased risk of type 2 diabetes. Aiming to reach 10,000 steps simply just by getting up and moving more can reduce your risk of these health issues.
Research also studied the effect of lunchtime walks on the effectiveness of employees at work and found that lunchtime walks improved enthusiasm, relaxation, and nervousness at work.
Walking was also found to improve quality of life for depressed middle-aged women. Those who averaged at least 2.5 hours of moderate-intensity exercise or just over 3.25 hours of walking each week reported feeling more energised and more social at their three-year follow ups.