We've all heard that walking 10,000 steps a day is good for us. But is this figure suitable for everyone? In this article, we look at the health effects of 10,000 steps, whether fitness trackers and pedometers are worthwhile, and how you can take more steps per day.

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The 10,000-step mantra

Practically everyone is familiar with this mantra, and it can be traced back to Japan. There, in the 1960s, the Japanese company Yamasa Tokei manufactured the first commercial pedometer and chose the name Manpo-kei (translated: 10,000 step counter) because it sounded good. And it worked. The company sold its product, and the concept became known throughout the world as a measure of health. But not only because it is a number that is easy to remember, but also because walking a lot (around eight kilometers a day) is associated with health benefits.

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However, modern desk jobs and excessive use of electronic devices create the conditions for a sedentary lifestyle. In Germany, for example, adults spend an average of 8.5 hours sitting, which, according to a report, is one hour more than in 2018.

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Chronic diseases and obesity plague the western world. Even though this is only one piece of the puzzle, too little physical activity is part of the problem. We know that sedentary work is harmful to health and low physical activity is linked to cardiovascular disease, obesity, insulin resistance and all-cause mortality.

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Just one extra hour of sedentary work per day is associated with a 22 percent higher risk of type 2 diabetes and a 39 percent higher risk of metabolic syndrome.

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To measure physical activity, fitness trackers such as the Apple Watch, Fitbit and Garmin have become very popular in recent years. Global deliveries rose to an estimated 68.2 million units in 2019, an increase of 32% compared to 2018 and the market is expected to continue to grow.

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Do fitness trackers increase the wearer's physical activity?

In intervention studies, fitness trackers show a moderate effect on increasing step count and/or physical activity. Elderly patients who were told to take 10,000 steps per day lost weight and had lower LDL levels after 12 to 14 weeks. Other studies have confirmed that promoting 10,000 steps per day through fitness trackers results in weight loss. In the workplace, fitness competitions that count steps every day can motivate employees to be more physically active. It seems that for some people, a visual, tangible record of their daily activities makes the difference.

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Even though short-term intervention studies using fitness trackers can encourage some people to exercise more, the results are often only short-lived. Although sales figures of fitness trackers have soared, it is estimated that a third of people are giving them up after six months.

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Higher step count linked to better health outcomes

A placebo-controlled clinical trial to determine the health effects of 10,000 steps per day versus 5,000 steps per day over a period of five, 10, or 20 years would be impossible for a long list of reasons. Such a study could never be carried out as a blind study, there is no valid placebo for “steps,” and it would probably not be ethically justifiable.

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To find out how many steps per day are optimal for health, the best we can do is examine the links between the daily number of steps in different populations and health outcomes and try to balance out disruptive factors. Several studies suggest that people who increase their daily step count over time reduce their risk of death, lower their BMI, decrease their waist-to-hip ratio, and improve their insulin sensitivity.

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But how many steps are enough? Taking fewer than 5,000 steps per day can have an adverse effect on bone mass. At least 7,500 steps could help with weight loss and improve sleep. And the 10,000 steps limit could be appropriate to reduce the risk of cardiovascular disease, at least for men.

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But are there also benefits when taking more than 10,000 steps? One study continued to show heart benefits for men when walking daily up to 12,500 and beyond, while the relationship between step count and risk of cardiovascular disease in women was not as linear. For postmenopausal women who want to reach a healthy weight, 12,500 steps could be required.

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How to take more steps

A daily goal of 10,000 steps is appropriate for most adults, as long as there are no serious health problems. Start by taking 500 more steps per day each week until you reach your goal. Since the positive health effects appear to persist even after 10,000 steps, you should do more if you've already achieved this goal. 10,000 steps may not be enough, especially for children and adolescents. The following are some tips for increasing the number of steps, which are particularly relevant for people with “desk jobs”:

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- Use the stairs instead of the lift whenever possible

- Find out if your company offers standing desks as part of a health-promoting program

- If standing desks aren't an option, use a yoga ball instead of a chair to train core muscles

- Go to a different floor than yours to use the restroom

- Set up a running group before or after lunch instead of sitting for longer

- Set up computer prompts or alarms that remind you to get up and move every hour

- Initiate a fitness challenge at your workplace

- Take a walk after dinner instead of sitting in front of the TV for another hour.

- Take a family hike or walk instead of watching a family movie

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The key message

Physical activity throughout the day is good for our health, but sitting or lazing around for long periods of time is not. You don't have to buy a pedometer and take exactly 10,000 steps a day, especially if you're doing activities that a pedometer doesn't necessarily count, such as swimming, yoga, and heavy weightlifting. Thirty minutes of moderate to vigorous physical activity typically equates to around 3,000 steps.

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Even in intervention studies where participants are given a pedometer and instructed to take 10,000 steps per day, health disparities among participants with higher steps are usually due solely to differences in waist circumference (but not always). So the key is maintaining a healthy weight by staying active. While pedometers work well for many, it's best to incorporate daily exercise that YOU enjoy and won't want to give up after a few months, along with changing some sedentary habits.