10,000 steps a day – truth or myth?

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Have you heard that you should walk 10 000 steps a day to stay healthy? It’s a figure that often pops up in health discussions, step competitions and fitness apps. But where does this recommendation come from and how important is it?

The idea that we should walk 10 000 steps a day does not actually come from research, but from a marketing campaign in Japan in the 1960s. In the run-up to the 1964 Tokyo Olympics, a company wanted to promote a pedometer and launched a product called ‘manpo-kei’, which means ’10 000 steps meter’ in Japanese. The number 10 000 was chosen mainly because it was easy to remember and looked good in marketing – and it has lived on as a health standard ever since.

Research has since examined whether there really is a magic threshold of 10 000 steps, and the answer is: not really. The important thing is not to reach this exact figure, but to move more than you currently do.

Studies have shown that:

• Health benefits start to be noticed already at 4 000-5 000 steps per day, especially for reduced risk of premature death.
• Increasing your average from 4 000 to 6 000 steps per day can make a big difference to your heart health and general well-being.
• 8 000 steps per day has been linked to an even greater reduction in cardiovascular disease risk.
• After 10 000 steps, the health effects continue, but the difference is not as great as between, for example, 4 000 and 6 000 steps.

Read more about the research.

The key is not to walk exactly 10 000 steps a day, but to increase your movement compared to where you are today. If you walk an average of 4,000 steps a day, you can make a big contribution to your health by increasing to 6,000 steps – that’s just an extra 20 minutes of walking a day.

If you’re already active and walking 8,000 steps, you might be able to aim for 10,000, but it’s about finding a sustainable level that works for you. And the beauty is – every step counts!

Here are some simple ways to get more steps in without even thinking about it:

• Take the stairs instead of the elevator – a classic that really makes a difference.
• Take an extra walk at lunch – even 10 minutes makes a difference.
• Get off the bus one stop earlier and walk the last bit.
• Take a short walk while talking on the phone instead of sitting still.
• Make it a habit to go for an evening walk – good for both your body and your sleep.

10 000 steps a day is a good guideline, but not a magic limit. The most important thing is to find a level of movement that is realistic and sustainable for you. If you walk 4 000 steps today and increase to 6 000 – great! If you already walk 8 000 steps and aim for 10 000 – also great!

The important thing is that we move more than we do today, and that we find ways to make movement a natural part of our everyday lives. So next time you have the choice between taking the elevator or the stairs – take the stairs. Your heart will thank you!

Do you want to get a better idea of how many steps you actually walk every day and find motivation to increase them? Then a step challenge can be a perfect tool! The Wellsteps Step Challenge makes it easy to measure your daily steps and challenge yourself and your colleagues to move more. It doesn’t matter if you’re aiming for 10,000 steps or just want to increase your current level – every step counts, and together you can inspire each other to be more active. Are you ready to take the first step?