Can’t Take 10,000 Steps a Day? Do This Instead (2024)

FAQs

What if I can't walk 10,000 steps a day? ›

"If you're starting at very low step levels, you don't have to worry about getting to that 10,000 number." Here's what else researchers found: ◾ Walking about 2,300 steps a day can reduce the risk of dying from cardiovascular disease (disease of the heart and blood vessels).

Yet the concept of taking 10,000 steps a day to maintain health is rooted not in science but in a marketing gimmick. In the 1960s a company in Japan invented an early pedometer.

Therefore, for you to hit 10,000 steps, you need to walk 4 to 5 miles a day, or around 1.5 to 2 hours of activity.

10,000 steps is roughly equivalent to walking five miles or eight kilometres depending on your stride length, cadence, and height. If you are looking to get your 10,000 steps done all in one go, you'll be walking for around an hour and forty minutes.

Fitness tracking devices often advise that we take 10,000 steps a day—about five miles—but taking far fewer can still have health benefits, according to Harvard T.H. Chan School of Public Health's I-Min Lee, an expert on step counts and health.

Walk-in Place While Watching TV

Walk around the living room or stretch your muscles – either way, you'll be getting extra steps in without going anywhere at all. Not only will this help you meet your step goals for the day, it can also reduce stress and improve your physical health.

Several studies suggest that with more steps per day, all-cause mortality risk (risk of death from any cause) progressively decreases before leveling off at: 7,000-10,000 steps per day for adults aged 18-59 years. 6,000-8,000 steps per day for adults aged 60+ years. 7,500 steps per day for women aged 62-101 years.

It has long been touted that 10,000 steps a day is the magic number you need to stay fit and healthy - but a new study shows fewer than 5,000 may be enough to see a benefit. The analysis of more than 226,000 people around the world showed 4,000 was enough to start reducing the risk of dying prematurely of any cause.

How many steps to take for general health. Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.

What exercise is better than walking? ›

Federal health guidelines recommend 150 minutes to 300 minutes per week of moderate-intensity aerobic activity, like brisk walking, or half as much for vigorous activity. That might suggest that running is twice as good as walking.

Taking the stairs activates and strengthens more muscles in your legs and back than does walking. Even going down stairs works and tones your muscles and joints, plus it is good for your balance and coordination.

Many fitness trackers – such as Fitbits – will encourage the wearer to aim for 10,000 steps a day, and various studies have shown that walking this much can have an array of health benefits, including a reduced risk of developing heart disease, cancer and dementia.

“But,” continues Jamie, “if you walk briskly for 30 minutes and include enough activity throughout the day to reach the combined total of 10,000 steps, you're burning about 400 to 500 calories a day, which means you're losing one pound each week.”

Popular fitness trackers and pedometers encourage people to take 10,000 steps per day, and one 2016 study agrees that 10,000 steps are ideal. This works out to roughly 5 miles of walking. People interested in walking for weight loss should consistently hit at least 10,000 steps each day.

Your personal peak depends on your age. People younger than 60 should indeed walk 8,000 to 10,000 steps a day to get the best benefits in terms of life expectancy and cardiovascular health. People older than 60 show the most benefit between 6,000 and 8,000 steps.

Somewhat active: About 7,500 to 9,999 steps daily. Active: More than 10,000 steps daily. Highly active: More than 12,500 steps daily.

5,000 steps of vigorous-intensity exercise can provide you with excellent health benefits." According to official metrics, anything below 5,000 steps a say is considered to be a "sedentary" lifestyle.

One major study released in March debunked the 10,000-step goal, suggesting that anywhere between 6,000 and 8,000 steps a day is just enough, and anything more than 8,000 doesn't actually count in terms of health benefits.