Is Walking 10,000 Steps a Day Really the Key to Better Health and Fitness?

We have all heard it, that in order for us to be fit we must get 10 thousand steps in every day. Do any of us really know where this number came from and why the magic number for fitness is 10 thousand steps? In this article I will discuss the origin of the 10k step day and why it may or may not be the golden rule to fitness.

The idea of a 10 thousand step a day plan originated as a marketing platform for a pedometer from the Japanese before the 1964 Olympics. The symbol for 10 thousand looked like a man walking and so, it was set. The basis and bias for the now well known golden rule of fitness was established. At the time there was zero science behind the idea. There was only the opportunity to market a new device that would measure the amount of steps taken in a day, the pedometer!

So, is the key to health and wellness really 10 thousand steps? There is plenty of data that suggests that living an active lifestyle leads to the decrease in many health risks including cardiovascular disease, certain cancers, and premature death. But there is very little science that supports the notion that you must hit 10k steps a day in order to experience the benefits of walking.

The differences in weight loss between 5 thousand steps and 10 thousand steps have been documented in several studies and the results would appear to be obvious. Calories in must be less than calories out in order to lose weight and such is the case when doubling your exercise routine. This information was grabbed up by the media and pushed as the only way to lose those extra pounds was to walk until you hit the magic number. In the early days of this concept nobody bothered to study the difference between 10 thousand and, lets say, 6 thousand or 8 thousand steps. This arbitrary number for weight loss became the standard.

Today's research suggests walking between 6 to 8 thousand steps a day or even less can be just as beneficial especially if you are 60 years of age or above. It has also been shown that for already active males the intensity of the walk can be more important than the amount of steps put in. The National Institute of Health recommends 150 minutes of moderate to vigorous exercise per week. Vigorous intensity exercise is an activity that can be completed while still being able to talk but with some effort. Try this next time you are out. Get up to your pace and if you can talk and not sing a song then you are in the ballpark! If you have lived a sedentary lifestyle or are just de-conditioned start by walking at your normal pace and working towards this benchmark. Always remember that something is better than nothing!

Although a great benchmark, hitting 10 thousand steps a day is not necessary for a healthy lifestyle. If you are a person who is more focused on steps than time put in then by all means go for that number. If you are a person who can be pressed for time and does not desire to walk the equivalent of 5 miles per day then focus on getting the 150 minutes of vigorous exercise a week. No matter how you accomplish your daily fitness goal remember that it is important to get you heart rate for a period of time to maximize your fat loss potential. With both options the quality of the workout is just as important as the quantity of the workout. You got this!

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