There are numerous benefits to physical activity… but how many steps do you need to take in a day to reap the benefits?
For many years 10,000 steps per day has been viewed as the daily benchmark for physical activity. In comparison however, CDC Guidelines promote 150 minutes of moderate activity per week. This equates to about 20-25 minutes daily – or around 3,000 walking steps for the average person.
That’s a 7,000 daily step swing!
So what gives? How much physical activity is “enough” to reach positive health impacts? Let’s take a closer look at the 10,000 steps per day standard:
This benchmark was established when pendulum/mechanical pedometers were the leading technology – these devices were notorious for over estimating. Many folks promoting this standard were also overachievers (the “already active” folks) so 10,000 steps was often a stretch goal or badge of honor.
Also, 10,000 is a wonderful “round number” – easy to promote and remember.
What about the CDC guidelines? These actually promote “conscious” activity or exercise sessions – meaning that this doesn’t include steps taken as part of a daily routine – walking around your house or at work or walking to/from your car.
Including this “regular” movement would increase the number of steps recorded by an activity tracker or smartphone beyond the `3,000 step guideline per day. The other note about the CDC Guideline is that it is a minimum level, so activity levels above this can equate to more individual and aggregate benefits.
In our experience with 10+ years of wellness program management and observation is that 10,000 steps is often viewed by many as an “impossible goal”.
What is the magic step count number? There is research that can help us point to an answer:
1. New research out of the University of Massachusetts, Amherst correlates 7,000 steps to reduced risk of premature death by 50 to 70 percent.
2. An analysis with our partners shows that 6,000 steps is a significant threshold to have a positive impact on health.
1. In the initial year of one program, for individuals with a starting BMI greater than 25, those that traveled 6,000 steps per day averaged a 6.4 pound weight loss. Individuals with less than 6,000 steps averaged a slight weight increase (<1lb).
2. During the next two years of the program, we noted that increasing daily steps from less than to more than 6,000 showed a high likelihood of losing weight.
3. Finally, we looked at activity levels in relation to health risk. 6,000 steps per day correlates to low-risk aggregate biometric outcomes – that is, within the ‘normal’ range for 3 or 4 biometric markers, including body max index, blood pressure, cholesterol, & blood sugar.
Circling back to where we started, there is no doubt that active individuals are healthier individuals.
In terms of daily step goals, we feel the answers lies in the range of 6,000 - 8,000 steps per day. Consistently reaching this number will positively impact health and well-being.