[vc_row][vc_column][vc_column_text]If you’ve been told that walking a minimum of 10,000 steps a day will increase health and fitness levels, you’re not alone. This goal is conventionally prescribed as the “magic number” to strive for, and it can be a helpful metric to use when breaking sedentary habits. But as new research shows, it’s not necessarily a one-size-fits-all barometer.
According to the JAMA Internal Medicine Journal, it’s unclear where the origin of “10,000 steps a day” comes from, and there is no conclusive scientific proof to substantiate it. While regular exercise is crucial, a realistic and beneficial step count range could vary for each person based on factors such as age bracket, mobility level or personal fitness goals.
So is step count a useful way to calculate how active you are? Better yet, what’s an ideal number to strive for? Here’s what you need to know, including the potential health benefits and how to prioritize movement on a daily basis.
Optimal steps per day: What's the best range?
Despite what you’ve heard, you may not need 10,000 steps a day to stay healthy. Another JAMA study reveals that walking 7,000 steps a day can result in a 50 to 70 percent lower risk of all-cause mortality. Whereas chronic inactivity is associated with higher rates of diabetes, hypertension, cardiovascular disease, or metabolic syndrome.
However, the research points out, it’s not effective to only monitor the number of steps taken. To accurately evaluate fitness performance, you should also account for markers such as intensity, duration and frequency. According to the U.S. Department of Health and Human Services, most adults require 75 to 150 minutes of vigorous exercise or 150 to 300 minutes of moderate exercise per week, with a combination of both aerobic and resistance training.
These guidelines can help you maintain a consistent active lifestyle, which is more important than hitting an arbitrary step count. With that being said, the goal is to simply aim for the amount of movement you can. If 10,000 steps feels unattainable, you can still experience wellness gains with fewer.
In fact, even just a 500-step increase can reduce the risk of cardiovascular issues by 6 percent. Meanwhile, a study of participants who walked about 5,000 steps a day for 4 weeks noticed an improvement in mood, energy, stamina, brain function and sleep habits.
In other words, some physical exertion is better than nothing, and a healthy step count range differs for everyone.
How to get more steps into your day
If you want to make movement part of your routine, remember this: Small, incremental actions can lead to positive, sustainable long-term results. According to research in the Health Psychology Journal, if your fitness goals are too difficult or impractical, you’ll run out of motivation.
Let go of the 10,000 steps or an hour a day mindset and instead focus on what feels manageable. Then, strive for consistent, steady progress. Here are a few ways to make that possible:
Start each morning with stretching.
Spend 5 to 10 minutes when you first wake up to stretch, whether in bed or while you’re gong about your morning routine. It doesn’t need to “look” like a full movement routine or rolling out a yoga mat. It can just be whatever feels good in your body each morning. Check out this quick stretching routine to get some ideas.
Ditch the typical car commute (if possible).
This might not be an option for everyone, but if you live within a reasonable distance from your workplace, commute on foot. Not only will walking or riding a bike increase your fitness, but it’s also more convenient than sitting in traffic. If you must drive, park further away from the building, so you have to walk across the entire lot to reach your office.
Pace around when you talk on the phone.
Whenever you make or receive a phone call, use this as an opportunity to walk around the room. Aim for a brisk, energetic pace if you have the space or are outside. If you work in an office environment, you can also coordinate “walking meetings” with clients or colleagues, rather than communicating virtually.
Sneak more exercise into your leisure time.
Rest is an integral part of wellness, but it doesn’t have to be sedentary. Look for ways to make your recreational hobbies more active. For example, instead of watching your favorite TV show on the couch, do some bodyweight movements or instead of scrolling on social media, explore a local park while you listen to a podcast. Remember: it can be simple and still support your health and wellness.
Take small, consistent steps in a healthy direction
Whether you average 5,000 or 10,000 steps a day, what’s important is that you simply make time for movement that feels good. The jury is out on how many steps you “need” so instead, focus on creating a routine that you can be consistent with to keep your mind and body healthy, happy and supported.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="155612" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1635274203725{padding-right: 7% !important;padding-left: 7% !important;}" link="#"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="155612" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1635274203725{padding-right: 7% !important;padding-left: 7% !important;}" link="#"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="155612" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1635274203725{padding-right: 7% !important;padding-left: 7% !important;}" link="#"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
