How many steps do we need to take each day?

“We need to walk 10 000 steps a day!” Have you heard this so-called golden rule when it comes to movement and fitness? And is it true?

Technically – it’s both yes and no. We’re not sure where this rule originated, or what makes 10 000 the magic number, but in general, it’s not a bad rule. However, much of it depends on your age, health, goals, and lifestyle.

The better rule should be: consistent walking and physical activity most of the time.

How many steps are enough?

Many researchers have run the numbers and did the math. While there’s no specific number for which to aim, here’s some approximate guidelines:

• For general health: Try to get in 7 000 to 8 000 steps a day.
• Trying to lose weight? Work your way up to about 10 000 steps. Don’t forget that a good diet also plays a big role.
• For older adults: Aim for 4 000 – 6 000 steps a day to help lower your risk of heart health problems and mobility issues.

The lesson is that something is better than nothing. Moving more than you did yesterday is a win.

Signs of an inactive lifestyle

Thanks to remote working and office-based jobs, most of us are more sedentary than ever. Meaning: it’s important to get up and get moving! Watch for these red flags to alert you that your body (and mind) need exercise.

• You spend most of your day sitting at a desk, only getting up for bathroom breaks and snacks. Big red flag. Set a timer to encourage you to take walking and stretching breaks.
• Are you tired all the time? Yes, too little activity can actually make you feel more sluggish. Movement increases blood flow and energy, while a sedentary routine can leave you drained.
• Experiencing sore joints, aches, and pains are often signs of poor posture and not getting enough exercise. If your body often feels tight or achy, it's time to get moving.
• Are you gaining weight? To manage your weight, you need regular exercise. Weight gain without major dietary changes could be a sign of low daily activity.
• If walking up a flight of stairs or a short walk leaves you out of breath, it might signal decreased cardiovascular fitness.
• Exercise helps boost feel-good hormones, so if you’re feeling more anxious or sad lately, your movement (or lack of it) could be part of the reason.

It starts with one step at a time

• Download an easy-to-use step tracker on your phone. Seeing those numbers gradually increase each day will keep you motivated and inspired.
• You don’t need to devote an entire hour to working out. Break up your day into movement snippets, where you spend 5-10 minutes at a time walking on the spot, stretching, or dancing.
• Be realistic about your goals and you’re likely to stick with it! It’s a bit unfeasible to go from never working out to walking an hour each day. Make your goals small and manageable.
• In endless meetings? Turn off your camera and walk on the spot. Be creative about sneaking in workouts throughout your day.
• Remember: you don’t have to hit 10,000 steps every day — but you do need to keep moving. Your heart, mind, and body will thank you for it.

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.