You might already be familiar with the 10,000 steps standard. In the past, it was touted as a daily goal to aim for—but the number doesn’t originate from a recognized health authority.
“It actually comes from a 1965 marketing campaign by a Japanese company selling pedometers called ‘manpo-kei’, which translates to ‘10,000 step meters’,” says trainer and walking coach Chloe Thomas.
“The number wasn’t based on science. It was chosen because it sounded motivating, simple, and catchy.”
Sixty years after the pedometer’s introduction, data now reveals that the health benefits of walking begin at a significantly lower step count.
According to a wide-ranging review published in 2024, achieving 3,000 steps a day reduces your risk of death from disease and illness. And hitting just 5,000 steps can reduce your risk of depression, according to another 2024 review.
(Image credit: Getty Images)
Higher step counts do come with greater health benefits, but as Thomas explains, trying to hit 10,000 steps isn’t the right goal for everyone.
“Walking 5,000 to 8,000 steps a day is enough to reduce stress and anxiety, boost your mood, improve your sleep quality, increase mindfulness, and even improve creativity,” she says.
If you’re looking to increase your step count to that 5,000 to 8,000 mark and need some motivation, here are her top tips.
Tips for increasing your step count
Pair up: “Grab your partner or friend to motivate each other and make it fun,” Thomas says. You might end up walking for longer if you’re having fun.
Take on a challenge: Committing to a challenge can boost your motivation to move. “Look [for a challenge] on Strava, at work or online,” suggests Thomas. Find a plan that works for you and, if you’re starting from a base of zero steps, look for a program that helps you gradually increase step count.
Try a mini walk: “Rather than one long walk, why not try breaking it up throughout the day?” says Thomas. You could do two-minute breaks every half hour or try something like this 10-minute walking workout, which can be completed indoors or outside.
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