How many steps adults should be taking to improve general fitness is a popular topic. The answer seems to vary depending on the source, and you must also take into account that the amount also depends on your goals and health.
Step count in America
The numbers also vary from country to country, in America to meet the current CDC guidelines, most adults need to take around 15,000 steps per week, which is a little over 2,000 steps per day. However, the CDC also recommends to up that goal to around 30,000 steps per week which is just under 5,000 a day. Keep in mind that while all movement matters, this refers to a fast-walking pace that leaves you at least slightly out of breath.
Benefits of walking
Staying active, which includes walking, can offer a number of health benefits like increased energy, mental clarity, improved sleep, reducing the risk of diabetes, obesity, depression, high blood pressure, stroke, heart disease, and certain cancers. Interestingly enough, when it comes to walking, a study from the American Council on Exercise suggests that those who use wearables to track their steps on average take 2,500 more steps per day than those who don’t.
How many steps are people taking?
Children and adolescents on average take anywhere from 10,000 to 16,000 steps per day, but this number drops significantly as they approach the age of 18 years old. Adults over the age of 18 on average take anywhere from 4,000 to 18,00 steps per day. However, according to the CDC, younger adults are more likely to walk more and meet the guidelines for aerobic activity than older adults.
The 10,000-steps idea
Some experts suggest that you should walk 10,000 steps a day, but this has been challenged by recent research demonstrating that you may not need to walk that far to get the same benefits. The 10,000-step idea started with marketing campaigns designed to sell pedometers. The Every Step Counts Project encouraged many to start walking using that target, and a 15-week study showed improvements in heart rate, cholesterol levels, walking speeds, flexibility, and ability to get up from a sitting position.
Fewer steps same results
While 10,000 steps are unlikely to harm most people, some experts question if that amount is necessary which prompted much research. One study showed that the benefits level off before reaching 10,000 steps a day and demonstrated that lower targets are reasonable.
The exact number of steps tends to vary depending on diet, age, gender, and some other factors. However, research indicates that even small increases in step count can lead to modest weight loss. Scientists now suggest that the benefits of walking pateau at around 8,000 steps a day.
For more health benefits you might consider setting your goal to at least 300 minutes a week, which is around 30,000 steps per week (5,000/day). 3,600 steps can help to reduce the risk of heart failure. Taking at least 4,000 per day can help to reduce the progression of high blood pressure, high cholesterol, and diabetes.
Decreasing all-cause mortality
Another study from the European Journal of Preventive Cardiology found that taking at least 3,900 steps was significantly linked to a lower risk of dying from any cause. At around 2,300 they specifically found a reduction in death from cardiovascular disease, each increment of 1,000 was associated with a 15% decrease in the risk of dying, and increment of 500 was linked to a 7% decrease in the risk of cardiovascular death.
Feel-good endorphins
Walking helps to improve your cardiovascular health and function, increases aerobic capacity, improves blood pressure, increases metabolism, reduces the risk of osteoarthritis, aids in mobility, reduces the risk of diabetes, relieves stress, aids in digestion, supports brain health, boosts the immune system, and releases a burst of feel-good endorphins that helps to improve focus and promotes a positive mindset.
Tips to increase your count
If you are struggling to get more steps in throughout the day, try implementing some of these tips:
- Taking walking breaks at work
- Invest in a wearable to track your step count and health measures
- Clean your home
- Go for a walk after eating dinner
- Meet a friend at the park and go for a walk to catch up
- Park further away from places you go to
- Walk to the further water cooler or bathroom
- Take the stairs rather than the elevator or escalator
- When the weather is not ideal go for a walk in the mall
- Walk your dog more or volunteer at your local pound
- Start your day with a walk around the block
- Get off public transportation at an earlier stop
- Walk while you are talking on the phone
- Join a charity walk
- Go for a hike and enjoy nature
You got this. Eat smart, move more, feel better, and be well.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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References/Sources/Materials provided by:
This article was written by Tamsyn Webber at WHN.
https://acewebcontent.azureedge.net/assetportfoliodownloads/WalkingFunFacts-2015.pdf
https://ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-8-78
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3197470
https://www.cdc.gov/nchs/fastats/exercise.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9289978
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9289978
