Do you really need to walk 10,000 steps a day?… In reality, walking just ‘this much’ is enough.

There are numbers that are never left out when discussing health. Consume five servings of fruits and vegetables a day, eight glasses of water, 150 minutes of moderate exercise per week, and walk 10,000 steps. Among them, 10,000 steps a day is one of the most widely known goals in our daily lives. However, many people question how well-founded these numbers really are and whether they are really necessary for health. Let’s learn about the truth about walking 10,000 steps based on data from HealthNature, an American health website.

Origin and reality of walking 10,000 steps

The concept of walking 10,000 steps was born in Japan during the 1964 Tokyo Olympics. At that time, obesity was a major social problem. As walking gained attention as an exercise that anyone could do without equipment, a pedometer called “Manpo-Kei” appeared. However, it is known that this number was created simply for marketing effect rather than scientific evidence.

Recent research suggests that the 10,000 step goal is not essential. A study published in 2021 found that people who walked an average of 7,000 steps had a 50 to 70 percent lower risk of premature death. However, no significant additional health benefits were found even with more than this amount. In other words, it may be more realistic to set a goal of around 7,000 steps and walk steadily.

Calories and distance burned by 10,000 steps

Walking 10,000 steps a day burns about 340 calories, equivalent to about 8 km (5 miles) on average. However, calories burned and distance may vary depending on the individual’s stride length and walking speed. You can usually get 3,000 to 5,000 steps a day through daily activities, but getting 10,000 steps requires intentional effort.

Walking has a positive effect on weight management and joint health. If you consistently walk briskly for more than 30 minutes, you can lower your risk of coronary heart disease by up to 20%, and taking a short walk after a meal also helps control blood sugar. Additionally, walking is good for your mental health. It’s great to ride on a treadmill, but studies have shown that walking in nature relieves stress, anxiety, and depression and improves creativity and problem-solving skills.

How to increase your step count

If you want to aim for 10,000 steps, it is quite achievable by changing a few habits. For example, you can increase your step count by making small changes such as getting off one or two stops earlier when using public transportation or taking the stairs instead of the elevator. It’s also a good idea to take a walk around the area during lunch or enjoy a light evening walk with family or friends. If you find it difficult to walk far from home, taking a walk while listening to music or walking with your dog can motivate you to achieve your goal.

In conclusion, 10,000 steps per day is a number that started out as a marketing goal, but walking itself is a necessary action for a healthy life. Even if your daily goal is not 10,000 steps, keep in mind that consistently walking more than 7,000 steps will bring great benefits to your physical and mental health. The most important thing is to move regularly and stay active.