THE CONVERSATION: Do we really need 10,000 steps a day?
You’ve probably heard that hitting 10,000 steps a day is the key to health and longevity. This magic number feels like a medical rule, handed down by doctors across the globe. But where did it come from? And is it even true?
The idea that 10,000 steps a day is essential for health and longevity is not based on scientific evidence. In fact, the recommendation originated from a Japanese pedometer called the manpo-kei, which translates to "10,000-step meter" and was released after the 1964 Tokyo Olympics to promote more movement among the population. The choice of 10,000 was likely due to its catchy, memorable nature and the visual similarity between the kanji character for 10,000 and a walking person.
Research examining the relationship between daily steps and health has shown that getting 7,000 steps a day can maximize health benefits, including a 47% lower risk of dying early, a 25% lower risk of cardiovascular disease, and a 14% lower risk of type 2 diabetes. Benefits even start to appear with as few as 2,000 steps a day. Health benefits continue to increase slightly from 4,000 to 7,000 steps per day, after which they plateau.
Walking is a form of aerobic exercise that improves heart and metabolic health and reduces bodyweight. It also reduces stress and improves mental health. However, walking alone is not enough to achieve optimal health. Studies suggest that adding muscle-strengthening activities, such as weight training, at least twice a week is crucial for maintaining overall health, reducing the risk of type 2 diabetes, and avoiding falls as one gets older.
Combining 7,000 steps per day with regular muscle-strengthening activities is recommended for comprehensive health benefits.
Written by urgent.news from Daily Maverick's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
