By Roxanne Lavoie, kinesiologist

Where does this popular target of 10,000 steps per day come from, which seems rather inaccessible for many?

In 1965, a Japanese company, Yamasa-Tokei, launched the first pedometer ‘Manpo-kei’, which means 10,000 steps in Japanese. This marketing launch allowed the company to stand out, and at the same time, gave people a walking goal.

However, there is little literature supporting this number, which, upon closer inspection, seems rather arbitrary.

“10,000 steps is equivalent to about 7.5 to 8 km of walking, depending on the length of each step and walking speed (about 1 hour and 40 minutes).”

Current physical activity recommendations from the World Health Organization (WHO) for adults aged 18 to 64 are much more moderate, stating that:

• Adults should dedicate at least 150 to 300 minutes per week to moderate-intensity endurance activity;
• Or engage in at least 75 to 150 minutes of vigorous-intensity endurance activity; or a combination of moderate- and vigorous-intensity activities throughout the week;
• Adults should limit sedentary behavior. Replacing sedentary time with any type of physical activity, including light activity, is beneficial for health.

 Dr. Martin JUNEAU, Walking 10,000 Steps a Day?, https://observatoireprevention.org/2018/09/17/marcher-10-000-pas-par-jour/#:~:text=10%20000%20pas%20%C3%A9quivalent%20%C3%A0,des%20adultes%20en%20bonne%20sant%C3%A9. (Consulted on August 16, 2022)

The positive effects of physical activity on health are well known. An American study looked at the mortality rate of women aged 72 on average in relation to the number of steps taken each day. Women who averaged 4,400 steps/day had a significantly reduced mortality rate over 4.3 years compared to women who were less active (averaging 2,700 steps/day). The more steps taken each day, the lower the mortality rate, until reaching about 7,500 steps/day.

Mental health effects have also been studied with a 10,000 steps/day program over 100 days for signs of depression, anxiety, and stress. The results indicated a slight but consistent impact on the measured elements.

“Studies on the protective effect of exercise against chronic diseases (cardiovascular diseases, cancers) suggest that a minimum of 6,000 to 8,000 steps/day is required.”

Recommendations from your kinesiologist on using your pedometer or smart step counter:

If you are NOT practicing regular physical activity:

• Use your step counter to gradually integrate walking periods into your daily routine.

Start by evaluating your daily step count (average over 7 days), then try adding 1,000 to 2,000 steps per day.

• Gradually increase your target until you reach 5,000 to 6,000 steps/day.

How?

• Stand up frequently
• Park your car far from entrances
• Take the stairs
• Go for a short walk of 10-15 minutes

If you practice physical activity regularly but other than walking or running:

• Use your step counter to limit your sedentary moments.
• Target between 3,500 to 6,000 steps per day on training days.
• Use light walking as an active recovery activity.
• Target 6,000 steps per day on rest days.

If your daily physical activity is walking or running:

• Target 10,000 to 12,000 steps per day.
• Target 6,000 steps per day on rest days (active daily routine without walking activity).