It was only a few years ago that the explosion of technological ways to measure exercise – through fitness trackers, smart watches and smartphone apps – made people more conscious than ever about how many steps they need to take each day. While the benchmark of 10,000 steps a day became the sort of standard with these devices, new research shows that 7,000 steps (or walking the equivalent of 3-3.5 miles) is a more realistic goal that can still help improve your overall health.
Here Dennis Kerrigan, Ph.D., a senior clinical exercise physiologist at Henry Ford Health, explains the background on the 10,000 steps goal and why experts are now recommending 7,000 steps taken with more purpose:
Where did the “10,000 steps a day” recommendation come from?
Dr. Kerrigan: As I tell my patients, there is nothing magical about 10,000 steps. The 10,000-step goal is actually more of a marketing gimmick than science-backed data. Health authorities including the Centers for Disease Control and Prevention (CDC) and the American Heart Association recommend people get at least 150 minutes of physical activity in each week (which is closer to the 7,000 step recommendation).
Why are experts now suggesting that 7,000 steps is a more realistic health goal?
Dr. Kerrigan: Any kind of increase in steps will be beneficial in decreasing your risk for chronic health conditions. So, even if you go from consistently getting 2,000 steps a day and level up to 4,000 steps a day, you will see improvements to your overall health. In the newer research into step count, experts found that individuals who got 7,000 steps a day had a 25% lower risk of cardiovascular disease and even a 38% lower risk of dementia.
Additionally, to some, that 10,000 steps a day goal can be a bit lofty. And often, the 10,000-step goal doesn’t capture the complete intensity of a workout. On the other side of things, don’t feel you should limit yourself to 7,000 or 10,000 steps. The health benefits of exercise continue beyond 10,000 steps.
What are some ways that you can maximize the benefits of your 7,000 steps?
Dr. Kerrigan: While taking a leisurely 3-mile walk can be great exercise, I’d recommend looking for ways to maximize your fitness and endurance while getting your 7,000 steps. If you can, take breaks from working for movement or add stairs to your walk a couple days a week. Maybe you alternate between slow and fast paced intervals. At the very least, look for opportunities where you notice your heart rate and breathing go up.
What You Should Know Before You Start Counting Your Steps
One of the great benefits of tracking your steps? Understanding how much physical activity you are getting. Tracking your steps is a great way to hold yourself accountable to be less sedentary. Additionally, many step trackers now allow you to upload your data to share with your health care providers or family members. You can even start a step tracking challenge among your friends! Not to mention that many of these devices aren’t built only to track steps anymore. Many also monitor your pulse, heart rate and the number of calories burned.
It is important to remember that while these fitness trackers have come a long way, they aren’t always completely accurate. For example, monitors that you wear on your wrist tend to pick up a lot of non-step activity that may contribute to your step goal. Factors such as the length of your stride and your speed may also impact how well your fitness tracker is able to count your steps.
Another drawback: Taking steps is not a complete workout. Strength training and stretching are also important for overall fitness.
Step Tracking Strategies
As you look towards including more activity in your day-to-day routine, keep in mind that your goal is to get moving and increase your heart rate – not necessarily meeting a step goal. A few tips to get started:
- Start slow: Instead of aiming for 7,000 steps right at the beginning, start with a few thousand steps at an easy pace and work your way up. Even constantly getting 2,000 steps a day can have positive health benefits!
- Watch the competition: If joining your friends in a step challenge is interfering with your daily life — or preventing you from getting sufficient sleep — you may want to take a break from tracking your steps or give yourself a rest day.
- Move more: Take every opportunity to get yourself moving. (Dr. Kerrigan calls this exercise snacks!) The idea is to take breaks throughout the day to move more. Or look for little ways to increase your exercise each day. Park at the farthest spot in the parking lot, take family walks in the evening, walk with your pets instead of letting them run in the yard. Not only will these activities enhance cardiovascular fitness, but they may also improve your mood and peace of mind.
You don’t need a prescription to get moving more. It all depends on your individual wellness and health goals. However, if you have concerns about increasing the intensity of your workout, talk to your doctor.
“There’s no one stopping you from trying to achieve 10,000 steps or more each day,” says. Dr. Kerrigan. “Just be sure to listen to your body. Overdoing it can lead to increased risk of injury.”
Reviewed by Dr. Dennis Kerrigan, a clinical exercise physiologist who sees patients and does exercise research trials at Henry Ford Hospital.
