Is walking 10,000 steps a day enough exercise? In 1965, the Japanese company Yamasa released the Manpo-kei pedometer, or “10,000-step counter,” accompanied by a marketing slogan encouraging people to walk that much. The original campaign was not based on scientific research, but the pedometer sold so well that the advice to walk 10,000 steps per day has stuck around for over 50 years and has helped sell walking products to this day. As such, asking yourself “Is walking 10,000 steps a day enough exercise, actually?” helps you peek past sales-oriented advice and guarantee you’re getting the right amount of workout for your personal health.
While taking these steps certainly burns calories, not one exercise achieves all health goals. To determine whether the 10,000-step advice will help you achieve optimal health, we need to take a careful look at the science and compare it to your individual goals. Please remember that for personalized health and wellness advice, you should consult with your primary care physician.
Is Walking 10,000 Steps a Day Enough Exercise? Here’s What We Know
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Most physicians recommend 150 minutes of moderate exercise per week or 75 minutes of intense exercise per week. In addition, people should add in at least 2 days per week of strength training. Taking 10,000 steps every day counts toward these exercise goals, as walking can either be moderate or intense exercise depending on your speed and terrain (the more hills, the more intense the workout!). You can even add light weights to your wrists while you walk to add some extra strength training.
Walking long distances also has many health benefits. When you walk a lot, your risk for cardiovascular disease lowers because walking reduces blood pressure and increases blood flow. Walking 10,000 steps also burns an average of 300-500 calories, supporting weight loss and encouraging metabolic health. Your risk for diabetes and certain types of cancers goes down, as well as your risk for dementia, and your mental health and bone strength often improve.
Related: 10 Best Walking Shoes for Plantar Fasciitis
Should You Really Walk That Much?
Here’s the real question: is walking 10,000 steps a day enough exercise or too much? For many people, the answer is “yes.” On average, walking 10,000 steps takes anywhere from 1.5-2 hours. People with other obligations, such as work, school, or a family, often can’t afford to take that much time away from their duties to exercise. As such, you’re not unhealthy or abnormal if you’re struggling to fit all your steps in.
Perhaps more concerning is the fact that the advice to walk 10,000 steps per day is ultimately misleading. While most people certainly reap all the above-mentioned benefits from walking that far, research shows the majority of people start experiencing those same benefits while walking 5,000-7,000 steps. Within that range, you get a lot of bang for your buck, with your level of effort directly correlating to your results. However, somewhere between 7,000-8,000 steps, your benefits actually begin to plateau. As you exercise this much on a consistent basis, your body starts to acclimate to the changes, so you get fewer and fewer returns. The answer to “is walking 10,000 steps a day enough exercise or too much?” Maybe.
Is Walking 10,000 Steps a Day Enough Exercise for My Goals?
Essentially, deciding how to answer “Is walking 10,000 steps a day enough exercise?” comes down to your goals and your schedule. If you’re looking to lose weight faster, taking 10,000 steps a day will burn more calories quicker, provided you pair your exercise with the proper nutrition. However, taking 10,000 steps a day has a few downsides, including:
- Increased muscle and tendon strain. If you jump from almost no activity to a lot of activity, you sustain an increased risk of tendonitis, plantar fasciitis, and other forms of injury.
- Joint wear and tear. While this happens with many physical activities, increasing exercise goals beyond necessity exacerbates these outcomes.
- Difficulty with scheduling. Most people only have a handful of personal hours each day, so dedicating 1.5-2 hours proves too difficult.
How to Get the Most Out of It
To answer the question, “Is walking 10,000 steps a day enough exercise?” you need to ensure you can sustainably achieve your goals. If you plan to walk this much, you’ll first need a supportive pair of walking shoes. Without the proper support, you run the risk of muscle and tendon pain and may even experience hairline fractures over time.
Second, you’ll want to pick a time of day that works best for you. When it comes to maintaining long-term health goals, consistency matters more than how far you go. Picking the right time of day ensures you’ll be able to make your goals more achievable. If you already know you’re not a morning person, making yourself get up at 5:30 a.m. to go for a walk might increase your likelihood of not sticking to the habit. Plus, the less rushed you are, the more you’ll be able to determine “Is walking 10,000 steps a day enough exercise for me personally, or do I need to spend less time working out?”
Finally, pick a place you enjoy walking. For some people, taking a nice jaunt around their neighborhood is the perfect exercise, while others prefer walking trails or even scenic hills and mountains with nice views. Whenever possible, vary your terrain, as walking on an incline leads to better outcomes than remaining on flat ground.
Related: Here’s a Walking Routine Beginners Over 50 Should Try
Beyond “Is Walking 10,000 Steps Enough Exercise?”
Now that you know the benefits and downsides, you’re ready to start taking your health in your own hands. For optimal healthy, you’ll need to pair eating nutritious meals with your walking and exercise routines. Whether you like to cook or get your meals delivered, eating the right nutrients will keep your body feeling strong and energized for your long-distance walks.
As such, is walking 10,000 steps a day enough exercise? Not by itself. Right before your workout, eat bananas and oatmeal or toast with peanut better for a quick energy boost. Then, eat chicken or turkey to help build muscle along with berries for antioxidants and Greek yogurt after you workout! Then, you’ll feel better, and you’ll be well on your way to knowing the answer to “is walking 10,000 steps a day enough exercise for you personally, or do you want to up your calorie burn by going even further?
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