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Is the 10,000 Steps Goal Meaningful?

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"Got to get my steps in!" Ask most people these days what they should be doing towards doing more exercise, and you're likely to soon walk into (pardon the pun) the goal of reaching 10,000 steps in a day.

Many of us have a step counter - either on our phones or on our wrists - and let's be honest, we get a bit of a kick when either we reach that magical goal or chalk up an impressive number. But, what it is about 10,000 steps that is so important and is it the right fitness goal for us?

It may seem like a recent phenomenon spurred on by wearable tech, but the notion of a 10,000 step goal has actually been around for over 50 years. It originated in Japan following the 1964 Tokyo Olympics and the marketing of a pedometer called "manpo-kei" which translates into English as "10,000 step meter". In the mid-1980's it is said that research showed that 10,000 was a good balance of caloric intake and activity to maintain a healthy body. One study found that women who increased their step count to nearly 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels.

Since then, both the UK Department of Health and US Surgeon General have endorsed walking as method to increase daily exercise. However, both organisations highlight the fact 10,000 might not be a sustainable and attainable goal for some groups of people (especially the elderly,  children and those with chronic illness) and that as a goal, it does not reflect the level of intensity needed to improve both cardiovascular fitness and to increase calorie expenditure. Recently NHS guidelines began to promote 10 minutes of brisk walking as an attainable goal.


So how far is 10,000 steps? Well it equates to about 5 miles/8 kilometres for the average person and will take about 100 minutes. Of course, 5 miles could be achieved in shorter sessions, but this might not necessarily lead to the desired health benefits. National physical activity guidelines for adults recommend at least 150 minutes of moderate aerobic activity (activity that gets the heart pumping) and strength exercises on two or more days a week that work all the major muscles. Therefore, a gentle five mile stroll might not bring the benefits people are looking for. 

Nevertheless, having a goal to include more walking in your day - to get up out of the chair and go for a walk around the park at lunchtime, to walk into town rather than take the bus or car - is a commendable one. Anything that helps us to keep in mind that we are designed to move and use whole body movements, is a good thing. And working towards 10,000 steps a day is a good way to start planning more physical activity into our lives. For example, working towards 2000 steps more than last week is a great way to start. 

So, go grab those walking shoes, grab the dog, download an audiobook onto phone or fire up your favourite play list and hit the ground walking!
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