We have never been more plugged into our fitness, with Fitbits, Garmins, Apple Watches and Oura rings bedecking practically every wrist and finger in the country. Even if we haven’t actively sought out the data, the phones in our pockets are tracking our every step. We’re endlessly told we should be walking 10,000 steps a day – but is there any science to this number? And what are the alternatives?
Where did the 10,000 daily step goal come from?
Although we might think it’s rooted in science, the idea of walking 10,000 steps a day actually came from a 1964 marketing campaign. In the run-up to the Tokyo Olympics, a company called Yamasa launched a pedometer in response to rising health concerns. Dr Iwao Ohya, head of one of Tokyo’s biggest medical clinics, told one of Yamasa’s engineers that he was concerned at the low levels of physical activity in the city.
This was seen as one of the first widely available pedometers on the market. It was named the Manpo-kei (or ‘ten-thousand step-meter’), reportedly because the Japanese character for 10,000 looks like someone walking. It’s still in operation, but its pedometers are now struggling to compete with the flourishing fitness-tracking wearables market.
So, the 10,000-step target was initially a fairly arbitrary figure used to promote a pedometer, rather than being based in any real science.
“There wasn’t really any evidence for it at the time,” Prof David Bassett, head of kinesiology, recreation and sport studies at the University of Tennessee, told the Guardian. “They just felt that was a number that was indicative of an active lifestyle and should be healthy.”
What are the benefits (and pitfalls) of walking 10,000 steps?
While there has been research that shows that walking 10,000 steps a day is better than 5,000, studies have not been done to test other numbers. Ultimately, it seems, if you’re an able-bodied person who is used to moving, the more steps a day you do, the better. And perhaps 10,000 feels like a number ‘in reach’ for many people. There are risks in having a sedentary lifestyle with less than 5,000 steps a day: weight gain, decreased bone health and risk of muscle atrophy.
A 2022 study published in JAMA Internal Medicine found that walking more – ideally up to around 10,000 steps per day – and doing so at a brisk pace significantly reduces the risk of death, cancer and heart disease.
But if you have a more sedentary lifestyle, are chronically ill, have type 2 diabetes or are older, there are concerns about increasing your average steps a day too quickly.
How much exercise should we do every week?
The NHS guidance explains that walking briskly can help you build stamina, burn excess calories and make your heart healthier. It suggests a recommendation of at least 150 minutes of moderate-intensity activity a week (e.g. brisk walking, riding a bike, dancing, pushing a lawnmower etc), which equates to roughly 20 minutes a day.
Alternatively, it suggests a minimum of 75 minutes of vigorous-intensity activity a week (e.g. running, swimming, walking up the stairs, sports etc). These guidelines are also suitable for people with disabilities, pregnant women and new mothers.
What is the ‘Japanese walking’ method?
The Japanese walking method came from a study published in the Mayo Clinic Proceedings journal in 2007, which tested whether high-intensity interval walking training can offer greater benefits than moderate-intensity continuous walking training. The research found a greater reduction in resting blood pressure in the group doing high-intensity interval walking training – even though they had spent less time on their feet each week.
This gives you 30 minutes of walking, with a more focused effort.
Complete this sequence five times without any breaks:
- Three minutes of walking at a low intensity (40 per cent peak aerobic capacity, or a relaxed pace)
- Three minutes of walking at a high intensity (70 per cent peak aerobic capacity, or a brisk pace)
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