Most of us don't know how many steps we take a day if we don't look at a smartwatch. Thanks in part to fitness trackers, many of us know exactly how many steps we're logging each day. But are they enough?
Knowing the number of daily steps may not be enough information. We also need to know how many we need to do in order to meet personal health goals. Despite the fact that experts establish ten thousand steps as a good number, why is that number accurate?
Do you have to do 10.000 steps?
Regardless of the wearable fitness device we buy (smartwatch or activity bracelet), it is likely that 10.000 steps is the magic number that we have programmed into our device. But why that number? Everything is based on the calculations of the distance traveled.
According to experts, 10.000 steps equals approximately five miles (8 kilometers). That's a number that's said to help reduce certain health conditions, like high blood pressure and heart disease. The daily step count also contributes to the fitness recommendation of getting at least 150 minutes of moderate exercise per week.
How many steps should you take a day?
A scientific study found that healthy adults can take approximately 4000 to 18.000 steps per day, and that 10.000 steps per day is a reasonable goal for healthy adults. If we are looking for a way to compare our daily steps with an activity level, experts establish the following categories:
- Inactive: less than 5.000 steps a day
- Average (somewhat active): ranges from 7.500 to 9.999 daily steps
- Very active: more than 12.500 steps a day
The number of steps we aim for in a day should be based on our goals. However, it's important not to focus too much on that number, at least at first. The important thing is that we start doing more of what we have done before. That is, we will put our energy into increasing movement throughout the day.
Also, there appears to be a significant difference in the average number of steps taken by women and men. From childhood to adulthood, men tend to walk more. Of children and adolescents, they walk an average of 12.000 to 16.000 steps a day. Young women, on the other hand, get between 10.000 and 12.000. This trend continues into adulthood.
Number of steps according to objectives
However, the number of recommended daily steps varies depending on our goal. Whether we're looking to lose weight or improve stamina, the steps we take can vary in number.
Lose Weight
If losing a few pounds is your overall goal, you'll want to aim for at least 10.000 steps in a day. Although the exact number is based on factors such as age, gender and diet, one study found that giving at least 15.000 steps per day correlates with a lower risk of metabolic syndrome.
But if 15.000 steps a day seems like a high goal, getting to around 10.000 will help us lose weight and improve our mood.
Improve fitness level
To improve fitness level, we need to know how many steps we are currently taking in a day. It is recommended to have a pedometer (they are cheaper than wearables) to see how many steps we are taking. We can also use a smartphone, since most have built-in step counters.
Then we'll set a goal 500 to 1.000 more steps than our current average. It is suggested to keep this slight increase for a week or two (or even longer) until we have comfortably adjusted to the change. Then we'll do another slight increase and repeat the process until we're getting around 10.000 steps a day.
If our current activity level and step count are on the low end (less than 5.000), we can start by adding 250 to 500 steps per day. The first week, we'll focus on increasing your step count by 250 every day (or every other day). Once this feels manageable, we'll add 500 steps each day until we hit 10.000 steps per day.
Maintain current fitness level
If we're satisfied with the number of steps we take in a day, the main goal might be to maintain our current fitness level.
But before settling on this number, we'll make sure you're meeting the minimum aerobic exercise recommendations. According to the World Health Organization, adults need at least 150 minutes of moderate-intensity aerobic activity each week, or 30 minutes of activity such as walking, five days a week. Luckily, the time we spend exercising counts toward our daily step count.
Tips for walking more
Now that we know the number of steps we need in a day to reach our goal, it's time to start walking. Depending on lifestyle and available time, there are several approaches we can take to add more daily walks. Some creative recommendations for increasing your daily step count are:
- Incorporate a daily walk. If we have enough time, walking 30 to 60 minutes each day should get us a surprising distance.
- take mini walks. We will divide the day into three parts (morning, afternoon and night) and we will commit to walking for 10 to 15 minutes in each of those moments. By the end of the day, we'll have met the recommended 30 minutes of exercise and taken some serious steps.
- Speak in person. Instead of instant messaging or emailing our coworkers, we will get up and walk to their tables.
- go the wrong way. We will be using a bathroom further away from our office just to increase daily steps.
- go the extra mile. We will consciously choose to walk a little further whenever we have the option during the day. For example, we will park in an area away from work and walk to the building.
- Take the stairs. Yes, this is probably the most popular tip when it comes to getting more steps, but this one comes with a twist. Once we reach the expected floor, we will go down and then go back up.
- walk and talk. Whenever possible, we will try to make phone calls in places where we can walk or pace while you talk.
- Walking during our children's activities. If we have children who are playing sports or participating in an activity that requires us to be present, we can walk around during their practices instead of sitting and watching.