How Many Steps A Day?

Many of us believe we are supposed to walk 10k steps per day. The truth is that there has never been research to back that up. The number comes from a 1960’s, Japanese ad campaign for the first pedometer. Clearly the campaign worked because we’ve all been believing it ever since.

But now we have three research studies that indicate, perhaps to some people’s delight, that we may not need 10k steps for a substantial benefit. It looks like the magic sweet spot is between 7,000 and 8,000 steps. Upon crossing that threshold people decrease their chances of mortality by all causes by 50-70%.

These studies showed correlation not causation, so it is not evidence that walking makes you live longer, but people who walk certainly live longer. If you’d like to be in the “live longer” group, I’d encourage you to build up to 7k steps per day.

To be clear, I’m not suggesting if you already walk more than that (perhaps you have gotten in the habit of 10k steps) that you should reduce your goal. Increased steps was correlated with even more gains, but the most profound leap in longevity came somewhere between that 7k and 8k mark. Likely, it isn’t one size fits all.

The studies also took pace into consideration and while they all stated they would require more research, pace seemed to matter less than just getting the steps. It seems to indicate, we really just need to move. Walking, no matter the pace, was more important than how fast we move for the longevity link. Pace will likely improve cardiovascular gains, lung capacity, among other benefits, but if it’s a turn off for you to walk, don’t feel obligated.

These studies are great because they make our fitness goals even more manageable and provide evidence that they really are worth it. So if you aren’t hitting 7k steps a day yet, work your way up. You don’t have to get there in one day. Start by adding 500 steps every two weeks. If that feels like too much add 250 every two weeks.

But move, move, move and walk, walk, walk. It’s no longer just a gimmick to sell the latest tech. It could save your life.

Check out Maggie’s segment on CT Live here: https://www.youtube.com/watch?v=n5tEKuMzRLo