The truth about 10,000 steps per day

10,000 Steps Is a Myth--Here are 4 Better Benchmarks

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By: Greg Presto, 9/4/2019

If you’ve ever worn a Fitbit or other pedometer, you know the little confidence boost you feel when you hit 10,000 steps—your watch buzzes, gives you a congratulatory light show and leaves you feeling accomplished. On the flip side, you probably also know the stress of not making it to 10,000. If this sounds like you, stop right now and read this truth: There is nothing magical about taking 10,000 steps. That big, round number we've all accepted as the gold standard in fitness was actually started as a 1960s marketing tool to sell pedometers in Japan. The Yamasa Clock and Instrument Company, a clock company, named its new pedometer product the "Manpo-kei," which translates to "10,000-step meter." While the number wasn’t based on any real scientific evidence, the meter was a hit and, over time, other pedometers ran—well, walked—with the 10,000-step number.  That doesn’t mean your more modern "Manpo-kei" is useless, though. Wearing a step tracker—and counting your steps—is good for your health and activity levels, and coaches like  Jessica Smith like that clients wear them. "If a tracker helps you move more it can be a helpful tool; but if it causes anxiety or frustration, it may not be worthwhile," says Smith, a certified trainer and the creator of the "Walk On" series of fitness videos and DVDs. "A daily step goal may help motivate some to get up and walk more often throughout their day (not just during their workout time), which is always a great thing." Science backs them up, too: Even though the 10,000-step number was marketing, there is research to support counting your daily steps. In a study of 16,741 older women, those who averaged 4,400 steps or more had a significantly lower risk of death compared to those taking 2,700 or fewer steps per day. Those benefits continued to increase up to 7,500 steps per day, but—surprise—didn’t increase with more than that. A Japanese study of older people had similar results: Those who took more than 7,972 steps per day were less likely to die over the period studied than those who took fewer than 4,503 steps per day. So there’s your new step goal, pedometer-wearer: 7,500 to 7,972 steps per day. But don’t stop there! There are many other benchmarks that will improve your entire life. Strive for these four other science-backed standards in your daily routine to reduce disease risk, get more active, and lower your risk of premature death.  read more:   Subscribe to my NEW Bi-Weekly Newsletter filled with Tips,  Ideas and so much more!   http://eepurl.com/JmB6b