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Forget 10,000 steps a day: This is how many you really need
The Independent • • health
Key Points:
- The widely promoted goal of walking 10,000 steps a day originated from a 1964 Japanese pedometer marketing campaign and is not based on scientific evidence.
- Recent research shows that significant health benefits are achieved at around 7,000 steps per day, including lower risks of early death, cardiovascular disease, type 2 diabetes, dementia, depression, and falls.
- Health improvements begin at even lower activity levels, with notable gains seen when increasing steps from 2,000 to 4,000 per day, and benefits plateau after 7,000 steps.
- Walking provides aerobic exercise benefits, improving heart, metabolic, and mental health, but more intense exercise or faster walking can yield greater health returns in less time.
- To optimize health, walking should be complemented with anaerobic activities like muscle-strengthening exercises at least twice weekly to maintain muscle mass, strength, and reduce risks associated with aging.
