13/11/2023
Do you need 10,000 steps per day?
TLDR:
- If you are after general health 7,500 seems best
- If you are aiming to lose weight, 10,000 steps is a great target but not the be all end all
- Other options of cardiovascular training are just as beneficial and if you are a step counter sites like movespring can calculate into 'steps' the work you've done
Origins:
The 10,000 steps concept originated in Japan in the 1960s when the first pedometer, known as "manpo-kei," was invented. It is rumored that 10,000 was chosen as the number because the Kanji of 10,000 looks like legs walking (万 ). Nonetheless, 10,000 steps has become the standard target for most people to aim for daily and forms a large part of most body composition training plans.
Benefits of tracking/targeting step counts:
As is well documented, we are becoming less active with the shift to more sedentary work and past times. While in adolescence it would not be uncommon to spend hours being physical, as we age, and priorities shift, time is not always available to be active. Like anything, setting a goal gives us an incentive to work towards and with a step count, and increasing physical activity, this is no different.
The health benefits from 'steps' are no different than other physical activity (cardio vascular health, mental well being, weight loss) but with a lower exertion meaning it is an ideal start point for most people and can be achieved sporadically throughout the day.
But do I REALLY need 10,000 steps?
As noted earlier, the 10,000 steps was somewhat of an arbitrary number that has gained wide acceptance as the standard daily requirement. While it is a best fit for most, if you are looking purely for health benefits. 7,500 steps is more than sufficient
If you are goal is weight loss, aiming for 10,000 steps and day is a excellent target. It is often classified as NEAT or LISS and effectively means it is calories burnt throughout the day with low intensity efforts. 10,000 steps can result in an extra 300-400kcals burnt a day so it has a significant effect on weight loss. What is important to note here is this is all relative to current activity and nutritional intake. So if you are only hitting 2,000 steps per day at the moment an increase to 7,000 steps would still equate to an extra 150-200kcals burnt per day.
While steps are a great and easily quantifiable metric to aim for, sometimes shorter but more intense training might be easier to achieve. For example 30mins of cycling equates to around 6,000 steps or alternatively an activity such as BJJ would see you achieve your daily step intake in around 60mins.
So while steps are a great target to aim for, they simply for part of a wider equation and are not the be all end all for well being or weight loss.
