Sedentary lifestyles are the new norm.
Blame it on social media, TV, smartphones, streaming entertainment or desk jobs.
Modern society makes movement optional. And it’s killing us.
Physical inactivity is linked to a host of ailments – those you might expect like heart disease, obesity and high blood pressure. And those you wouldn’t – depression, arthritis and elevated cancer risk.
The 10,000 Step Rule
“Take 10,000 steps per day” is oft-cited advice for those looking to increase their physical activity.
But is 10,000 steps the magic number?
This article tackles 3 key questions about this rule of thumb, then concludes with the biggest takeaways.
How Far is 10,000 Steps?
For the average Joe, 10k steps covers about 5 miles. It takes most folks 1.5 to 2 hours of continuous walking at a moderate pace to hit 10k steps.
Of course, stride length and walking speed affect these figures.
Will 10,000 Steps Make Me Lose Weight?
It depends.
Calorie balance is the main determinant of weight loss.
Calories in vs. calories out dictates weight loss (or weight gain).
Maybe not according to the diet gurus, but according to the laws of physics and stacks of scientific literature.
So anyone claiming you can simply “walk 10,000 steps per day and melt fat” is full of it.
Walking 10,000 steps burns about 250-600 calories (depending on the individual, speed, terrain, etc.) and absolutely affects the “calories out” side of the calorie balance equation.
But there’s nothing magical about walking for weight loss. In fact, activities like running, biking, swimming and golfing burn calories faster.
And proper nutrition is essential for healthy weight management, regardless of physical activity levels.
What Does Research Say?
Studies show a clear dose-response relationship between daily steps and health – taking more steps is linked to better health.
A 2021 meta-analysis found that taking more steps reduces mortality risk (i.e. risk of death). The pattern holds true from 2,500 steps per day all the way up to 17,000 steps per day.
In other words, there’s nothing special about 10,000 steps.
As you can see from the chart below (from the same 2021 study), adding steps is most beneficial for sedentary folks.
Individuals get the biggest bang for their buck going from sedentary to lightly active – even if they never hit 10,000 steps.
The Verdict
10,000 steps is the wrong goal for most people.
Very active folks benefit from taking more than 10k steps.
In contrast, sedentary folks taking 2,000 steps per day may feel that 10,000 steps is unattainable. And the data show that inactive individuals would enjoy massive health benefits from walking 3,000 or 4,000 steps per day.
Even for the average American who takes 4,500 steps per day, jumping to 10,000 steps per day can feel unrealistic.
The biggest takeaway: Walking an additional 1,000 or 2,000 more steps per day reduces health risks for virtually everyone. So 10,000 steps is probably the wrong goal.
Related Reading
Need extra motivation to get moving, hit your step goal or finish your workout? Learn 7 science-based strategies to train harder when you’re fatigued. Check out 7 Proven Workout Motivation Strategies (article).
And for more science-based health and wellness insights, join the free Facts & Physio Newsletter. Plus, get The Recovery Checklist when you sign up.
