10,000 steps a day has become the gold standard for many people. That number has sold many step-counting devices and inspired interoffice competitions. But it’s a big number that can be hard to reach. When people continue to not hit five digits, eventually some ditch the effort altogether.
There are many studies that demonstrate that folks who walk 10,000 have at least a 50% reduction in all cause mortality verses those who are sedentary.
- 10,000 steps a day, the default figure that ingrained in our health consciousness, was a mere marketing tool by a step counter device maker.
- Quantifying exercise by counting steps can feel more doable and less overwhelming.
- If you’re sedentary, add 2,000 more daily steps so that you average at least 4,400 daily steps. It’s not necessary to walk it all at once. Instead, try to take extra steps over the course of each waking hour.
- Sedentary women averaged 2,700 steps a day. Women who averaged 4,400 daily steps had a 41% reduction in mortality.
- Mortality rates progressively improved before leveling off at approximately 7,500 steps per day. There were about nine fewer deaths per 1,000 person-years in the most active group compared with the least active group.
- Step intensity doesn't matter. But every step counts.
- Take the stairs instead of the elevator. Park at the first empty space you see, not the one closest to the entrance. Get off the bus one stop earlier than your destination. At home, make more than one trip to bring the dinner dishes into the kitchen, or when bringing groceries in from your car.
- Don’t be intimidated or dissuaded by the 10,000 number.
There are many studies that demonstrate that folks who walk 10,000 have at least a 50% reduction in all cause mortality verses those who are sedentary.
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