Is it worth it to get in 10,000 steps a day? Just exactly how can this benefit your body? And how do you get 10,000 steps a day?
A study from the University of Sydney’s Charles Perkins Centre highlights the benefits of increasing daily step count to counteract the health risks associated with excessive sedentary (seated and reclining) time.
Conducted with over 72,000 participants, the research found that increasing steps up to around 10,000 steps a day significantly reduced the risk of death (by 39%) and cardiovascular disease (by 21%), regardless of the amount of time spent sedentary.
Key Points About this Study
The study involved 72,174 individuals (average age 61; 58% female) from the UK Biobank study.
Participants wore wrist-worn accelerometers for seven days to objectively measure physical activity and sedentary time.
The median daily step count was 6,222 steps, and those in the lowest 5% averaged 2,200 steps/day.
Participants were considered to have high sedentary time if they spent 10.5 hours/day or more sedentary. This excludes sleeping.
The study concluded that taking between 9,000 to 10,000 steps per day optimally reduced mortality risk by 39% and incident cardiovascular disease risk by 21%.
Even at 4,000 to 4,500 steps a day, participants achieved about 50% of the benefit in reducing mortality and CVD risk.
Researchers accounted for potential biases by excluding participants with poor health or recent health events and considering factors like age, sex, ethnicity and lifestyle habits.
Dr. Matthew Ahmadi and Professor Emmanuel Stamatakis emphasize in the paper that increasing daily steps is an accessible way to mitigate the health risks of prolonged sedentary behavior.
This evidence supports the development of device-based physical activity guidelines.
While the study is observational and can’t establish direct causation, its large sample size and objective measurement via wearables offer valuable insights.
Any increase in daily steps above 2,200 was associated with lower mortality and CVD risk.
How to Get 10,000 Steps a Day
Of course, if you have days of only 8,000 steps, this is nothing to beat yourself up about.
But when you strive for 10,000 steps daily, this makes it easier to get at least 8,000 or 9,000 steps.
- Start Early
Begin your day with a walk. A brisk morning walk can help you accumulate steps early, making it easier to reach your goal by the end of the day.
- Use a Pedometer or Fitness Tracker
Wearing a device that counts your steps can motivate you to move more.
These gadgets can provide real-time feedback and help you track your progress throughout the day.
- Take Short Walks Frequently
Break your goal into smaller chunks. Take short walks during breaks, after meals or whenever you have a few spare minutes.
Even a 10-minute walk can add a significant number of steps.
- Incorporate Walking into Your Routine
Make walking a part of your daily activities. Walk to work, if possible, or park further away from your destination.
Use stairs instead of elevators, and opt for walking meetings instead of sitting ones.
- Walk While You Talk
If you spend a lot of time on the phone, walk around while you talk.
This can help you accumulate steps without even realizing it.
- Take the Scenic Route
Choose longer routes for your errands or daily commute.
Walking through parks or scenic areas can make the experience more enjoyable and help you reach your step goal.
- Make It Social
Invite friends or family to join you for walks. Having a walking buddy can make the activity more enjoyable and help you stay motivated.
- Stay Consistent
Consistency is key. Try to make walking a daily habit. Even on busy days, find time for a short walk to maintain your routine.
- Set Reminders
Use reminders or alarms on your phone to prompt you to get up and walk every hour.
This can prevent long periods of inactivity and help you distribute your steps throughout the day.
- Get a Treadmill Desk
Do as much computer work as possible on a treadmill desk.
Perhaps you can start with only certain activities such as viewing YouTubes or scrolling through social media.
I’ve had a treadmill desk for many years, and it really makes a gigantic difference in your daily step tally.
Start out with only one-half mph to get used to moving your feet on a tread while using a computer.
If you’re on your butt all day at work, see if your supervisor will allow you to set up a treadmill desk.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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