Do We Really Need to Walk 10,000 Steps A Day?

Which came first, the marketing campaign for walking 10,000 steps a day or the scientific evidence? As Japan prepared to host the 1964 Tokyo Olympics, focus on the fitness of the general population increased, as well as a greater awareness that regular exercise was an effective way to fight lifestyle diseases such as high blood pressure, diabetes and strokes. Tracking the number of steps walked needed to be simplified and twelve months later a new device called ‘Manpo-kei” was launched.

 

Who decided 10,000 was the magical number?  The marketing department. The manufacturer’s marketing department came up with the name Manpo-kei believing it to be catchy and well, ‘marketable’. Ten thousand is a nice round number that sounds taxing enough to be a goal but achievable enough to be worth striving for. Manpo-kei literally translates to the ’10,000-step meter’ and became the pedometer as we know it today. 

 

What does the science say? Even though the scientific community had no part in setting the 10,000 steps a day goal, it turns out there is something special about that number.  The evidence-base is robust, and studies have consistently found that 10,000 steps (about four to five miles depending on your stride) is linked to a 30% reduced risk of cardiovascular disease, risk of cancer is reduced by 30% and dementia by 50%. Most health benefits peaked at 10,000 steps.

 

What if you don’t do 10,000 a day? Let’s be realistic, not all of us are able to do this; time is an obvious constraint but so is ability and desire. Whilst walking 10,000 steps a day is ideal, walking fewer steps may still confer many health benefits.

 

  • For every 2,000 steps, the risk of heart disease reduces by 10%.
  • Walking 3,800 steps a day cuts your risk of dementia by 25%.
  • For those over 50 years of age, walking 4,000 steps a day reduced mortality by half compared to those who walked 2,000 steps a day.

 

Science isn’t static – the very latest research suggests that 6,000 steps is more likely to be the optimal number to prevent developing diseases that may shorten our life. The evidence also confirms the health benefits are equal regardless of the speed you walk.

 

Back to the question, do we need to walk 10,000 steps every day?  If I had to give a straight yes or no, based on evidence and my clinical experience, I’d say no.  For people looking to cut their risk of heart disease, cancer and strokes, activity is one element but not the only element. The combination of nutrition and lifestyle is the balanced approach to health that produces long-lasting results.

 

Where possible, my recommendation would be to consistently include ‘some’ activity (dancing, tennis, kickboxing, shopping, swimming or simply moving) into your everyday life.  Health benefits are not achieved in week or a month but over a lifetime of consistent, daily choices.  The health benefits from walking are undeniable but are not exclusive to that activity.

 

If you only remember one thing: Consistency beats perfection every time.