The ubiquitous 10,000-step daily target, often pre-set on smartwatches and fitness trackers, has become a widely accepted benchmark for physical activity. While these digital prompts can encourage movement, falling short of the ambitious goal can often leave individuals feeling discouraged.
As National Walking Month approaches, experts are questioning the scientific validity of this popular target, suggesting it may be more rooted in marketing than robust health research, and potentially serving as a deterrent for many.
Professor (Dr) Dane Vishnubala, chief medical adviser at Active IQ, reveals the surprising origins of the target, which he describes as lacking a scientific foundation. “My understanding of the 10,000 step goal is that it comes from Japanese marketing back in the Sixties, originally driven around pedometer sales. Therefore, this 10,000 step benchmark has no scientific base or value,” he explains.
He further clarifies that “there’s no research to prove 10,000 is the sweet spot, and actually most research suggests that a lot less steps than that still has significant benefits,” challenging the long-held assumption.
Despite its unscientific genesis, the 10,000-step goal isn’t entirely without merit. Keiren Douglas, a wellbeing personal trainer at Nuffield Aberdeen, highlights its motivational power as a tangible objective. “I think it’s good to have something to motivate people to walk more and is nice to have some sort of guideline to work towards,” he says.
He notes that “having something to track and monitor your progress is a massive tool for any type of training you would do, as it can be beneficial for people to be able to see, okay, I did this X steps, reps etc this week, if I want to improve I need to beat that number.” This consistent daily movement, rather than sporadic bursts, fosters significant health advantages.
Douglas explains, “Consistently getting out and walking every day means it’s not going to be so much of a shock every time you go out for a walk,” contrasting it with the discomfort of a single large weekly walk.
Professor Vishnubala points out that “physical activity can help prevent a large number of chronic diseases. We also know that sitting time is correlated to an early death as well as chronic disease, so we want to encourage people to move more and sit less.”
Douglas further emphasises the profound mental health benefits, stating, “A 10-30 minute walk can make a massive difference to your mood. It can reduce anxiety, depression and is absolutely essential for keeping your mobility, especially as we get older.” Walking‘s inherent low intensity and broad accessibility also make it an ideal starting point for those new to fitness, reducing the intimidation and injury risk often associated with more strenuous workouts like 5k runs or intense weight training.
However, the ambitious nature of the 10,000-step target can be a significant deterrent, particularly in a nation grappling with inactivity. “If you look at the UK population as a whole, we do have an inactivity problem and for many people, a 10,000-step target is too high or may be seen as off-putting,” Professor Vishnubala warns.
Douglas concurs, observing that many of his clients find the number “overwhelming,” particularly those with sedentary desk jobs. “It can definitely put a lot of pressure on someone, especially if they are already having a really bad day or a busy week. It can make them feel like they’ve failed, even when it’s just not feasible for them to hit that target,” he explains. He advocates for a more compassionate approach, suggesting that “the answer isn’t to feel bad about not moving, it’s more about setting realistic targets so that you can hit them, feel good about it and still see benefits for your health.”
Current research strongly suggests that substantial health benefits can be reaped from far fewer steps than the commonly cited 10,000. Professor Vishnubala highlights that “there are studies to suggest that even just going from 2,000 steps to 4,000 or 6,000 steps a day will still have significant health benefits.”
He questions whether “we really selling the right message by saying 10,000 steps is what we need to aim for, or do we need to make it more realistic?” He suggests that while many who aim for 10,000 steps are already active, a more attainable target could be far more effective in encouraging currently inactive individuals to increase their activity levels and improve their overall health.
For those looking to boost their daily movement in a sustainable way, experts offer several practical pieces of advice:
- Set smaller, realistic targets: “Set yourself smaller targets to start off with, and gradually increase them to get to your end goal,” Douglas recommends, emphasising a progressive approach.
- Make it enjoyable: “You don’t need to go out and just walk senselessly. Instead, why not go out and find some landmarks near where that you live, or listen to an audio book to make it a bit more enjoyable,” Douglas suggests, encouraging engagement beyond mere step counting.
- Walk with friends: “When you walk and talk with your friends, you can walk for hours and not even notice the time and distance go by,” Douglas notes, highlighting the social aspect as a powerful motivator.
- Find an activity you genuinely like: Professor Vishnubala advises, “There’s no point in sending someone who’s not motivated by the gym to the gym. The key thing is consistency and doing it regularly, so find something that you enjoy,” underscoring the importance of personal preference for long-term adherence.
