If you’re one of the nearly 400,000 Kiwis who wears a fitness tracker,1 you probably try to walk at least 10,000 steps every day. Even those who aren’t keeping close tabs on their steps have likely heard of this goal. The commonly cited statistic is touted as the key to better health. Clocking 10k steps helps reduce the risk of diabetes, heart disease and cancer, according to health professionals.
But where did this idea come from? Is it the ideal amount of activity for everyone? Let’s take a look at the “10,000 steps rule.”
Where it all began
The concept of 10,000 steps has become one of the most widely known public health messages. It’s mentioned in news stories, built into pedometers and fitness trackers, and even recommended by doctors. Surprisingly though, it could be just a clever bit of fitness marketing.
In the 1960s, pedometers began gaining popularity in Japan. One such device was called a “manpo-kei,” which translates to “10,000 step meter.” Why 10,000? The number is considered lucky in Japanese culture, appearing in blessings meant to wish someone a long life. It’s also a nice round number that sounds catchy in Japanese and English.
What studies show
The science behind 10,000 steps is thin, but growing. Most studies have found that walking this distance every day is healthier than doing no physical activity at all. That’s hardly surprising. The real questions lie in whether 10,000 steps is enough, and whether it applies to everyone.
A small study published in 2017 suggests that 15,000 steps may actually be the real “magic number” when it comes to walking and health.2 This makes sense when you factor in the origins of 10,000 steps. The diet of the typical Japanese person in 1960 was very different to how Kiwis eat now. Obesity in New Zealand is on the rise, with almost one in three people aged 15 years and over found to be obese in the 2015/16 Ministry Health Survey.3 We may simply need to take more steps to counteract our fat and sugar-rich diet.
How many steps you really need
However, additional research is needed using larger and more diverse groups before science can say with certainty how many steps we should be taking. And even then, there likely will not be a one-size-fits-all number.
The 10,000 step ideal may be too challenging for people who aren’t moving at all or who have serious health issues. Setting a smaller starting goal with the help of a doctor can have a positive effect on one’s health in these cases. Building up one’s fitness levels is generally recommended by doctors, and can make it easier for people to stick with it over time.
For others, 10,000 steps may be too little. Children may need 12,000 steps a day or more to stay fit and healthy. There’s also a big difference between casually walking around one’s house and working up a sweat on the treadmill. A good mix of moderate- and vigorous-intensity movement is generally better for overall health than simply hitting a step count.
Get moving
While 10,000 steps is a catchy and easy to remember marketing tool, it alone may not be the magic key to better health. If reaching 10,000 steps every day works for you, great! If you need to start off with a smaller goal and work up from there, do that. The takeaway from existing research and recommendations is that we all should be moving more and sitting less.
Did you know that walking is New Zealand’s favourite sporting activity?
1. Neilsen, Who's Wearing Wearables? Number of Kiwis owning Wearable Technology Doubles in 12 months
2. International Journal of Obesity, Time spent in sedentary posture is associated with waist circumference and cardiovascular risk
3. Ministry of Health, Obesity statistics
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