Community Champion ⭐⭐⭐

How Many Steps per Day are Enough

Forum|Forum|8 years ago
October 16, 2017
42 replies
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How Many Steps per Day Are Enough?
What should you set as your pedometer goal?

By Wendy Bumgardner | Reviewed by a board-certified physician
Updated June 20, 2017
Is 10,000 steps per day the right number to set as the daily target on your pedometer? You may wonder where that number came from and whether it is a good goal for most people. Does it really indicate that you are getting enough exercise for fitness, enough to reduce health risks and support weight loss?

Why Is 10,000 Steps the Magic Number?
A goal of 10,000 steps per day was created as a promotion by a pedometer company in Japan in the 1960s and it became popular as it was adopted by walking clubs.

It wasn't based on research. It just sounded good.

Once the goal of 10,000 steps per day was established, researchers played catch-up and found it was a good indicator you were getting somewhere near the recommended amount of physical activity during that day to reduce health risks. Now many activity monitors and pedometer apps use it as a standard goal.

Are 10,000 Steps Enough or Too Much?
Many of the more sophisticated pedometers and activity trackers also measure whether the steps you take are brisk enough to meet the standard of moderate to vigorous intensity physical activity. They include a daily goal of 30 minutes of this enhanced level of activity, as recommended to reduce health risks. If 3,000 of the steps you take each day are at a pace of 100 per minute for at least 10 minutes, you will meet this goal.

Even a small increase in steps per day above being inactive can make a difference in health.

https://www.verywell.com/how-many-pedometer-steps-per-day-are-enough-3432827

This topic has been closed for replies.

nyadrnAuthor

Community Champion ⭐⭐⭐

Do you find yourself saying ... I don't care what they say. ?

Only you know what will motivate you. What you will do and what you won't.

I like working towards a goal. 10k a day works for me I like the 250 steps per hour motivator for regular activity.

if you don't do you have an alternative walking goal?

Life's a Journey, not a Destination" Aerosmith

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r18266v

Contributor ⭐

My girl gets in face everymorning for her walk. We normalley do 2 miles in just under 1/2 hour.

nyadrnAuthor

Community Champion ⭐⭐⭐

@r18266v wrote:
My girl gets in face everymorning for her walk. We normalley do 2 miles in just under 1/2 hour.

Hi and welcome... is your girl your doggie? Sounds like a good walking companion!

Life's a Journey, not a Destination" Aerosmith

Epster

Community Champion ⭐⭐⭐

Just pointng out that a person can walk 1, 2, 3, 4 or whatever miles per day, sit the rest of the day eating junk food and still be unhealthy.

For years we've seen 3 local gents out walking or biking nearly every time we leave the property. They each have a gargantuan belly. Like the size of two basketballs! This is not healthy. No matter how far they walk, or how many steps they take, that gut is unhealthy and is almost certainly kiling them.

So yes, do start somewhere. But don't think health will be found in counting steps. Health will be found in sweating until you build muscle, eating right every day and maintaiing a healthy weight. (which for women means a waist measurement of 30 inches or smaller)

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving

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leslye1949

Contributor ⭐

I have always been told 10,000 steps, however I set my vivofit for 12,000 steps. I rarely get there since I retired. Most days I walk for 30-45 minutes, and I eat really healthy food. Having said that, I am overweight, and slowly losing pounds. Exercise and diet go hand in hand. My problem is portions. I love food, so cutting down on portions and eating five times a day instead of three helps me lose weight as long as I keep walking.

Epster

Community Champion ⭐⭐⭐

@leslye1949 wrote:
I have always been told 10,000 steps, however I set my vivofit for 12,000 steps. I rarely get there since I retired. Most days I walk for 30-45 minutes, and I eat really healthy food. Having said that, I am overweight, and slowly losing pounds. Exercise and diet go hand in hand. My problem is portions. I love food, so cutting down on portions and eating five times a day instead of three helps me lose weight as long as I keep walking.

@leslye1949 Good for you! Keep it up and you'll get there. We find that using smaller dishes really helps with portions. 🙂

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving

J

j490036w

Contributor ⭐

I heard that 10,000 steps are enough so I set my fit bit for 10k and that's what I do every day but Sunday

nyadrnAuthor

Community Champion ⭐⭐⭐

j490036w wrote:
I heard that 10,000 steps are enough so I set my fit bit for 10k and that's what I do every day but Sunday

Hi @j490036w.

How long have you been doing the 10,000 steps? Have you noticed any change in your health?

Life's a Journey, not a Destination" Aerosmith

Epster

Community Champion ⭐⭐⭐

Yes, please keep taking those steps. But know that 10,000 steps a day (that's about 5 miles a day) had me looking like this:

Me 2 years ago: 10,000 no sweat steps a dayI was 56 years old, had gained weight due to the perfect storm of menopause and a couple of years of debilitating leg and foot injuries. At this time I was walking 3.25 community miles every day, plus another 2 or 3 miles running our hillside farm AND taking 6-10 mile hikes or bike rides on weekends. While my vitals were perfect, my weight was way up, and my body fat was embarrassing.

I wanted to get back into shape, but clearly the 5 miles a day (10,000 steps) were not working. So, I switched up my exercise routine. I began walking 4.5 community miles at a heart-pounding pace, got a hula hoop, hand weights, an ab roller, a magic circle, a mini trampoline and a recumbent trike and slowly, built up to where all exercises combined, I was working out to the tune of 900 minutes a week. (That's an average over 2 hours a day, most of that on 4-5 hour weekend trike rides.)

Also importantly, I have, in this past year, changed my diet. My portions are reduced and I have reduced carbs while increasing the fruits and vegetables I eat.

And this is what I look like now:

Me: Black Friday 2017; working out to sweat every dayI've lost 55 pounds since I started working out hard enough to sweat and to raise my heart rate. My vitals are still perfect, btw, but now my risk of developing heart disease, breast and other cancers, diabetes, et cetera, are greatly reduced as my waist now measures less than 30 inches. (The new fitness standard for women)

I'm not espousing opinion here, I'm telling you what I have experienced. I did this with the help and support of my DH, but otherwise did not follow any program or plan. I simply decided I didn't want to live in pain, that I wanted to remain prescription-free and as healthy as possible for as long as I possibly could. 🙂

Here are a couple articles about 10,000 steps to consider:

Why 10,000 Steps A Day Won't Make You Thin: https://health.usnews.com/health-news/blogs/eat-run/2014/05/21/why-10-000-steps-a-day-wont-make-you-thin

What Walking 10,000 Steps A Day Does And Doesn't Do For You (hint: it doesn't change your diet) https://www.inbodyusa.com/blogs/inbodyblog/99465793-what-walking-10-000-steps-does-and-doesn-t-do-for-you

Bottom line: yes, start moving! Get moving and keep moving. Make friends with sweat and don't let your diet undo all your good exercise work! 🙂

I wish everyone embarking on a fitness program absolute joy and success! 🙂

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving

ReTiReD51

Contributor ⭐⭐⭐

.

If you’re able walking is a perfect exercise because you can do it anywhere.

@nyadrnsuggests set your own goal only you know “what motivates” you. Remember any number of steps walking is better than none.

@Epster “Healthy eating plus exercise remains the key to good health”

Good advice by both ladies.

Epster

Community Champion ⭐⭐⭐

@ReTiReD51 One of the great things about walking is that it is free. No membership, no special equipment. Just start walking. 🙂

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving

N

NinaA455301

Contributor ⭐

I'm not interested in counting steps. I'm up and moving about most of the day. Besides, this counting steps thing was just invented by a company wanting to sell people devices to count their steps!

nyadrnAuthor

Community Champion ⭐⭐⭐

@NinaA455301 wrote:
I'm not interested in counting steps. I'm up and moving about most of the day. Besides, this counting steps thing was just invented by a company wanting to sell people devices to count their steps!

Well that’s great for you. Congrats but whatever motivates people to get moving is a valuable tool and step counting devices have sold in the hundreds of thousands. So for those that use them and it is working good for you!!

Life's a Journey, not a Destination" Aerosmith

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BettinaY576063

Contributor ⭐

I walk about 8,000 steps a day, and I only walk more on weekends, because I have enough time. Every time I see the number of steps recorded on my bpdoctormed smart watch, it will motivate me to walk more next time.

D

DonaldP308359

Contributor ⭐

I think people should count steps only when they are unable to do more strenuous exercises. I light jog is better, in most cases, than just walking. But after a long day of working, walking can be a relaxing form of light exercise.

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BenjaminM550041

Contributor ⭐⭐

Counting your steps is a fun way to stay active and healthy!

Whether you're strolling in the park or hitting the pavement, every step counts towards a happier, healthier you. 😁

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BenjaminM550041

Contributor ⭐⭐

It's interesting to learn about the origins of the 10,000 steps goal and how it became so widespread! While it's true that it wasn't initially based on scientific research, it's encouraging to see that it does align with recommendations for physical activity to reduce health risks.

Setting a goal of 10,000 steps per day can be a great way to ensure you're staying active and moving throughout your day. However, it's important to remember that everyone's fitness level and lifestyle are different, so what works for one person might not be the best fit for another.

What matters most is finding an activity level that feels right for you and supports your overall health and well-being. Whether it's 10,000 steps, 8,000 steps, or even just a little bit more movement than you're currently doing, every step counts towards improving your health. Keep listening to your body, staying active in a way that you enjoy, and making gradual progress towards your goals. You're doing great!

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