10,000 Steps Myth
The 10,000 Steps Myth: Does It Really Make a Difference?
You’ve probably heard the 10,000 Steps Myth: “Walk 10,000 steps a day to be healthy.” But is it truly a magic number? Does hitting 10,000 steps actually benefit your health, or is it just an arbitrary figure?
The average person in the U.S. takes around 4,800 steps a day. So, how does your step count compare?
How Many Steps Are You Taking?
0 Steps:
If you’re not getting any steps in, you’re significantly increasing your risk for poor health and higher all-cause mortality. However, even just 1,000 steps a day is better than none.
6,000 Steps:
Studies suggest that once you hit around 6,000 steps per day, you start to see significant health benefits. Reaching this mark can lead to a noticeable decrease in all-cause mortality.
8,000 to 10,000 Steps:
This is considered the sweet spot for maximum health benefits. Starting at 8,000 steps per day, there’s a notable drop in all-cause mortality, indicating that you’re on your way to a healthier lifestyle.
10,000+ Steps:
Once you hit the 10,000 steps per day mark, the benefits start to plateau. While staying active is certainly beneficial, the difference between walking 8,000 steps and 10,000 steps is minimal when it comes to overall health. So, while reaching 10,000 steps is great, it’s not necessarily a game-changer compared to 8,000.
https://physiqonomics.com/10000-steps-per-day/
How Many Days Are You Getting 8,000 Steps?
0 Days:
A sedentary lifestyle, marked by little to no activity, significantly contributes to a higher all-cause mortality rate.
1-2 Days:
Getting at least a few days of 8,000 steps per week is better than none. In fact, research shows that walking 8,000 steps 1-2 days a week can have a substantial impact.
10-year all-cause mortality risk was
- 14.9% lower among those who took 8000 steps or more 1 to 2 days per week according to this research study.
10- year cardiovascular mortality risk was
- 8.1% lower among those who took 8000 steps or more 1 to 2 days per week
3-7 Days:
Walking 8,000 steps three or more days per week results in a significant decrease in all-cause mortality risk. Interestingly, the benefits seem to plateau after three days. In other words, walking 7 days a week doesn’t yield drastically better results than walking just three days a week.
The study for all cause mortality showed there is a
- 16.5% lower among those who took 8000 steps or more 3 to 7 days per week.
Likewise, the cardiovascular mortality rate was
- 8.4% lower among those who took 8000 steps or more 3 to 7 days per week
https://pmc.ncbi.nlm.nih.gov/articles/PMC10051082/#zoi230184f1
Stepping It Up: 6,000 to 10,000 Steps and Mortality Risks
In addition to examining the frequency of steps, researchers also explored the impact of walking 6,000 to 10,000 steps. The findings were quite similar in terms of how many days per week you reach these step counts.
The 10-year all-cause mortality risk was:
- 8.1% among participants who took 10 000 steps or more 1 to 2 days per week and
- 7.3% for those who took 10 000 steps or more 3 to 7 days per week
- 16.7% among those who took and 0 days per week.
The 10-year cardiovascular mortality risk was:
- 2.4% among participants who took 10 000 steps or more 1 to 2 days per week and
- 2.3% among those who took 10 000 steps or more 3 to 7 days per week
- 7.0% among those who had 0 days per week.
Conclusion
While walking 10,000 steps a day is often touted as the ideal goal, the reality is that the health benefits plateau after 8,000 steps. The key takeaway? Every step counts. Even just a few days of getting 8,000 steps per week can have a significant impact on your health. So, if you’re looking to improve your longevity and reduce your risk of chronic diseases, aim for a consistent routine that includes at least 6,000 to 8,000 steps a day, and aim for a few days each week at 8,000 or more.
This study was conducted and surveyed for only step count and days. This DOES NOT include other activities or exercise. Adding in additional exercise, specifically weight training, will continue to yield many additional benefits and is always recommended!
