Physical activity is a cornerstone of good health, and walking is one of the easiest ways to get in some physical activity. With the rise of fitness trackers and smartwatches, many people wonder, "How many steps should I aim for each day?" Is there a one-size-fits-all recommendation? Let's dive into what the research says.

The origin of the 10,000-step goal

While the popular 10,000-steps-a-day goal is widespread, its origins are more commercial than scientific. It turns out that the recommendation arose from a marketing campaign tied to the 1964 Tokyo Olympic Games. At that time, a Japanese company introduced a pedometer called a manpo-kei, which translates to "10,000 steps meter." While the idea caught on, it wasn’t based on scientific evidence. 

Can increasing my step count help prevent disease?

In recent years, studies have begun to explore the relationship between daily step counts and various health outcomes.

• All-Cause Mortality: Research consistently demonstrates that increasing daily step count is associated with a lower risk of all-cause mortality (death from any cause). A 2021 study in JAMA Network Open found that in a cohort of 2,110 middle-age adults whose daily step count average was between 7,000 and 10,000 had a 72% lower risk of death compared to those who took on an average less than 7000 steps per day. Similarly, a meta-analysis of 17 studies published in the European Journal of Preventive Cardiology in 2023 found that each 1,000-step increment was associated with a 15% decrease in the risk of death.
• Cardiovascular Health: Walking is strongly associated with a reduced risk of cardiovascular disease. The 2023 meta-analysis mentioned above also found that a 500-step increase was associated with a 7% reduction in cardiovascular mortality risk.
• Dementia: Higher daily step counts are also associated with a reduced risk of dementia. A UK Biobank study found that adults taking nearly 10,000 steps/day had the lowest risk of developing dementia. Specifically, they found the benefit of increasing daily steps peaked at about 9800 steps/day, which was associated with a 50% decrease in the risk of dementia. Even taking around 3,800 steps per day was associated with a 25% reduction in risk compared to those with the lowest step counts.
• Sarcopenia: Daily step counts are important for maintaining muscle health, especially as we age. A 2023 study in Experimental Gerontology found an inverse relationship between daily step count and the prevalence of sarcopenia, with benefits plateauing at around 8,000 steps per day.
• Asthma Control: A 2024 study in the Journal of Allergy and Clinical Immunology found that participants who walked equal to or greater than 7,500 steps/day had better asthma control compared to those who walked less. Participants getting less than 7,500 steps/day had over twice the odds of uncontrolled asthma. The authors suggest that 7500 steps/day can be used as a benchmark/goal for reducing asthma severity. 
• Chronic Disease: A 2022 study using data from the All of Us Research Program found that daily step counts above 8,200 were associated with decreased incidence of obesity, sleep apnea, gastroesophageal reflux disease, and major depressive disorders.

The importance of reducing sedentary time

While increasing daily step count is crucial, it's also important to address sedentary behavior, which involves prolonged periods of sitting or lying down, independent of step count. It is well documented that sedentary time is linked with numerous health risks. These findings highlight that even if you meet your daily step goals, prolonged sitting for extended periods can still negatively impact your health. It is recommended to break up long periods of sitting with short bouts of activity. For example, if you work a desk job, standing up and doing 10 bodyweight squats every half-hour or so can improve circulation and blood-sugar control.

Key takeaways

• While 10,000 steps a day is a popular goal, health benefits can be achieved at lower step counts. 
• If you’re a middle-age adult, getting at least 7,500 daily steps can help reduce your risk of early mortality.
• If you’re a senior adult, at least around 3,800 steps per day can help reduce your risk of dementia, but even more is better. And to minimize your risk of sarcopenia, 7,500 steps per day is a great goal.
• If you have asthma, walking at least 7,500 steps per day could help reduce the severity of your symptoms.
• Even small increases in daily steps can be beneficial, especially for those who are less active.
• Reducing sedentary time, independent of daily step count, is important for overall health.

Practical recommendations

Incorporating more walking into your daily routine is a simple and effective way to improve your health. Here are some practical tips:

• Start Gradually: If you're not used to walking much, begin with a modest goal, such as 5,000 steps per day, and gradually increase your step count over time.
• Find Opportunities to Walk: Look for ways to incorporate walking into your daily life. Take the stairs instead of the elevator, walk during your lunch break, or park farther away from your destination.
• Use a Fitness Tracker: These devices can help you track your progress and stay motivated.
• Make it Social: Walk with a friend or family member to make it more enjoyable.
• Stay Consistent: Aim to walk most days of the week to reap the full health benefits.
• Break up Sedentary Time: Stand up and move around every 30 minutes, even if it's just for a few minutes.

The evidence suggests that there is no magic number of steps that everyone should take. However, most research suggests that aiming for about 7,500 steps per day can significantly reduce the risk of many diseases and have substantial health benefits. The key is to get moving, find ways to incorporate more steps into your day, and break up long periods of sitting, regardless of your current activity level. 

So what are you waiting for? Get those steps up! ;)