Walking is one of the simplest and most accessible ways to stay healthy. But how many steps do you really need to take per day to benefit from its advantages? While the figure of 10,000 steps per day is often cited as a universal benchmark, it is important to understand where this recommendation comes from and if it truly applies to everyone. Between official recommendations and recent scientific studies, let’s discover how many steps per day are truly beneficial for health.
1. Where does the recommendation of 10,000 steps per day come from?
The threshold of 10,000 steps per day has become a popular standard, but few people know that it originated in Japan in the 1960s. A Japanese company, by launching a pedometer called “Manpo-Kei” (which means “10,000 steps counter”), popularized this idea without it being truly based on solid scientific evidence. Since then, this figure has become a reference in public health advice and activity tracking applications.
However, the blog Sports Cabin and recent studies show that the optimal number of steps can vary depending on individuals, their age, physical condition, and health goals.
2. Official recommendations on the number of steps
Public health organizations, such as the World Health Organization (WHO) and the Centers for Disease Control and Prevention (CDC), do not recommend a specific number of steps, but rather a duration of moderate to intense physical activity.
- 150 to 300 minutes of moderate physical activity per week (approximately 30 minutes per day).
- 75 to 150 minutes of intense activity per week for those who prefer a more strenuous effort.
In terms of steps, this roughly corresponds to:
- 5,000 to 7,000 steps per day to reduce the risk of chronic diseases.
- 7,000 to 10,000 steps per day for an active lifestyle and good cardiovascular health.
- 10,000 steps or more for maximum fitness benefits.
3. What are the benefits of daily walking?
Regardless of the exact number of steps, regular walking has numerous health benefits:
Improvement of cardiovascular health
Walking daily helps to reduce blood pressure, improve blood circulation, and decrease the risk of cardiovascular diseases. A study showed that people walking at least 7,000 steps per day had a 50% lower risk of premature death compared to those who did less.
Reduction in the risk of chronic diseases
A sedentary lifestyle is a major risk factor for diseases such as type 2 diabetes and obesity. By incorporating walking into one’s daily routine, insulin sensitivity improves, and a more active metabolism is promoted.
Positive effect on mental well-being
Walking stimulates the production of endorphins, thereby reducing stress, anxiety, and depressive symptoms. A walk in nature or simply outdoors enhances mood and concentration.
Maintenance of weight and muscle mass
While walking alone may not always be sufficient for weight loss, it plays an important role in regulating metabolism. By combining a sufficient number of steps with a balanced diet, it is possible to prevent weight gain and maintain good muscle tone.
4. How to achieve your daily step goal?
Achieving a certain number of steps may seem challenging, especially for people with sedentary jobs. Here are some simple tips to incorporate more walking into your daily life:
- Take the stairs instead of the elevator.
- Get off one stop earlier when using public transportation.
- Walk while on the phone instead of sitting down.
- Take a walk after each meal to aid digestion.
- Opt for walking for short errands instead of taking the car.
5. Is aiming for 10,000 steps per day really necessary?
Recent studies have shown that 10,000 steps are not an absolute necessity to be healthy. In reality, the minimum number recommended to achieve significant benefits is around 7,000 steps per day. Going beyond this threshold can offer additional advantages, but it is not mandatory.
Furthermore, the quality of the steps is as important as the quantity. A brisk or uphill walk will provide more benefits than a simple leisurely stroll. The ideal is to incorporate variety into one’s activity: brisk walking, stairs, hiking, etc.
6. Adapting the number of steps according to one’s profile
Each person has different needs based on their age, physical condition, and lifestyle:
- Children: The WHO recommends around 12,000 to 15,000 steps per day for healthy development.
- Active adults: Between 7,000 and 10,000 steps are sufficient for good health.
- Elderly individuals: A minimum of 5,000 to 7,000 steps contributes to preserving mobility and independence.
Conclusion
While the rule of 10,000 steps per day remains a good reference, it is not essential for everyone. Studies show that 7,000 steps per day are already sufficient to obtain significant health benefits. The key is to be consistent and incorporate walking into your daily life, regardless of the quantity. Adopting a gradual and lifestyle-appropriate approach is key to staying active and healthy.
