Have you ever wondered how many steps you should actually take in a day to stay healthy? The popular belief is that 10,000 steps is the ideal number for maintaining good health. But where does this figure come from, and is it accurate? According to Lindsay Bottoms, a reader in exercise and health physiology at the University of Hertfordshire in the U.K., increasing your physical activity through walking can lead to improved cardiovascular fitness, weight management, better mood, enhanced cognitive function, and improved sleep. Additionally, walking can reduce the risk of chronic illnesses such as dementia and certain cancers, and even help improve health conditions like type 2 diabetes. Any form of exercise can also bolster our immune system and enhance our mental well-being. However, walking stands out for its simplicity, accessibility, and versatility, making it an excellent and practical exercise for individuals of any age.
The widely-accepted goal of walking 10,000 steps a day is based on the “Manpo-kei,” a pedometer marketed by Yamasa Clock in Japan in 1965. Despite its popularity, some people argue in favor of walking 20,000 steps a day. However, according to Bottoms, while it’s beneficial to break up sitting time and stay active, aiming for 20,000 steps may be unrealistic and demoralizing. Research has shown that the health benefits plateau at around 7,500-8,500 steps, and even as few as 4,400 steps can lead to a reduction in mortality rates in women over time.
So, what’s the ideal number of steps for maintaining good health? Bottoms suggests aiming for at least 7,000 steps a day, and gradually increasing daily steps by about 1,000 if this goal isn’t being met. Rather than fixating on step count, Bottoms emphasizes the importance of breaking up sitting time, especially in light of research indicating that prolonged sitting increases the risk of various health issues. Incorporating short walks throughout the day, such as walking the dogs in the morning and evening, and parking further from the office or shops to get in more steps, can all contribute to staying active. Furthermore, meeting the World Health Organization’s recommendation of getting at least 150 minutes of moderate intensity exercise a week, along with 2 muscle strengthening sessions, is crucial for overall health. If you have questions about exercise or health issues, feel free to reach out to us at health@newsweek.com. Your concerns can be addressed by experts and may even be featured on Newsweek as part of our commitment to challenging conventional wisdom and finding common ground.
