You’ve probably heard the advice: “Get 10,000 steps a day.” And if you’ve ever found yourself pacing your kitchen at 9:48 pm to make that happen, you’re not alone.
But here’s the backstory, the 10,000-step goal wasn’t created in a lab or backed by scientific consensus. It was launched in 1965 as a marketing campaign for a pedometer. It stuck—not because it was perfect, but because it was simple and easy to remember.
While 10,000 steps isn’t a magic number or evidence-based, it doesn’t mean the number is useless. It can be a really good motivator, particularly in a world where a lot of people struggle to hit even 5,000 steps a day. And while research did not establish the 10,000 step guidepost, research has validated that increasing your steps from wherever you are does good things for your body and your brain. Some highlights:
- Moving from sedentary levels (around 3,500 steps) toward 7,500-–10,000 is linked to better heart health, and improvements in waist size, blood pressure, cholesterol and even mental well-being.
- Every additional 1,000 steps/day has been associated with a 6–36% reduction in mortality.
- Regular, consistent walking has been shown to reduce chronic low-grade inflammation, sometimes called “inflammaging.” This is the kind of inflammation linked to diseases like heart disease, dementia and immune decline as we age. Research shows that even later in life, walking daily and getting more steps can reverse some of those inflammatory markers.
Despite 10,000 steps being debunked as marketing hype, I still like to use it as a benchmark to motivate more activity in general. After all, when it comes to physical activity, doing more than you were doing before, most days of the week, is what matters. Counting steps and striving toward 10,000 gives clear direction and is relatively simple. You can get steps in almost anywhere, and you don’t need equipment, a gym, or time carved out for a full workout. Even if you don’t hit 10,000, working toward it usually means you’re getting meaningful physical activity.
This week, I challenge you to track your steps. Check out how many steps you’re getting now, and aim to increase by just 1,000 a day. If you need help figuring out how to add more movement into your day, I’m happy to help. And, message me if you know who logs more steps in a group fitness class—Laurie or Evan? Message me with your guesses or go test it out—I’m genuinely curious who’s racking up steps in the most creative ways.
Next time, I’ll share more about inflammaging and the role physical activity plays.
Carolyn Kontos, MS, ACC, offers Wellness & Nutrition Coaching at the JCC through her Eat Well Programs. For more information, contact Carolyn at [email protected]
