While we generally know that remaining active is the key to a long, healthy life, have you ever wondered why the magic daily number is 10,000 steps—and where that particular marker comes from? And does it matter if you get slightly less or a little bit more? Here’s what the experts and research have to say about it—and why this number is thought to be so crucial for physical and mental health in the short- and long-term. “The name itself utilized the Japanese character for 10,000, which resembles a human in motion,” Jenai sys. “The popularity of the concept and pedometer continues to this day in Japan.” It has now spread to the U.S. and other countries, becoming the health standard recommended by The World Health Organization, American Heart Association, and the Centers for Disease Control and Prevention. To say it was an effective marketing campaign is an understatement, considering an idea born in the 1960s has remained relevant for decades. RELATED: How to Start Running, Whether You’re Out of Practice or a Total Beginner The truth is, everyone’s activity needs are different and should be determined by a plethora of factors. “Your target will change according to your fitness goals,” she continues. “If you’re trying to get fit or lose weight, then chances are your step target will be much higher than if you’re simply trying to maintain a healthy level of activity.” Dr. Sarin says that on average:
“Inactive” people will reach about 5,000 steps per day. “Active’ people achieve somewhere between 7,500 and 10,000 steps per day “Very active” people easily clear more 12,500 steps per day.
It’s also essential to recognize that not all activities include literal steps (think: swimming, dusting, yoga, playing cornhole in the backyard), but the term “steps” in the context of Hatano’s rule does also encompass those activities. To help, there are handy conversion charts you can use to translate non-step movements into steps that do count toward making the 10,000 mark—or whatever step goal you have for yourself. For example, gardening, weight training, or using a handbike are all healthy movement-based activities, and Jenai says to make sure you take credit for them. Last but not least, listen to your body. And when in doubt, speak with a doctor about how much you should be moving, based on your personal history. You don’t want to push yourself and then not be able to be active at all. “Taking on too much too soon can leave you sore, overly tired, or even hurt,” Jenai adds. “It is OK to back off some days as needed in order to allow your body to adjust to new levels of movement. It can be surprising how much stronger you feel or how much your endurance improves after a day of rest here or there.” RELATED: 8 Smart Workout Gadgets That Will Keep You Accountable And don’t be fooled—brisk walking meets the official recommendations for exercise, explains Timothy Lyman, a certified personal trainer. “While the standard [recommendation] for light-to-moderate intensity exercise is 150 minutes each week, doing 300 minutes of brisk walking each week will have similar results,” he says. While that may seem like an unfathomable number to hit weekly, if you actually break it down, it’s really just 45 minutes of walking a day. Where does following these walking duration guidelines land you in terms of steps? In a great spot, as it turns out. “An average walking pace is anywhere between 14 to 20 minutes per mile, based on the individual, and there are roughly 2,000 steps in a mile,” Lyman says. “So we can see that a person who has a brisk walking pace of 15 minutes per mile will cover three miles in their 45-minute walking session, which translates to roughly 6,000 steps.” Plus, when you’re intentional with your steps, it gives you a sense of purpose, a boost of confidence, and a way to fight stress, says Mackie Root, an instructor for Onyx and the founder of ReadySetActive online training. “It gives us a reason to get outside, to get fresh air, and to have some time to ourselves,” Mackie continues. “Stress is a killer, and one of the best ways to destress is to go for a nice walk and get away from the screens.” Bottom line? Keep walking and tracking your progress toward an active, always-moving lifestyle. Keep that 10,000 steps goal in mind as a general health target to work toward—a reasonable barometer for checking in with yourself to make sure you’re being as active as your brain and body needs you to be each day. But don’t be too hard on yourself or too rigid about hitting it. There will be many days when you surpass it completely (e.g., you moved houses and took a long trip to IKEA!), and other days where you take way fewer than 10K steps (e.g., your back-to-back meeting schedule didn’t allow for many breaks). That’s life, and it’s all about progress, not perfection. RELATED: 7 Easy Ways to Get Even More Out of Your Walks
