Is 10,000 Steps a Day Enough Exercise? | Expert Physio Reviews

In this tutorial, we review the evidence behind the 10,000 steps per day recommendation and whether it is enough to promote health benefits.

References
*Cruz-Jentoft and Sayer, 2019:

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[twobooberries]

For the majority of people (sedentary) who are overweight or obese, even if theyre walking slowly 10, 000 steps that will stress their body enough to see improvements. Its always good to have gradual progress. Also good to mention people have very different starting points

[clysen]

I walk because it feels good. Just enjoying it.

[randomperson]

10k steps on google is 5mile a day! 7x5 is 35 miles a week! I think that's plenty. That being said once you get into the grove and have been doing it for a while it actually doesn't personally feel enough and you... You are me in this instance and you feel the need to do more. So most days I'll aim for double that. And my legs are certainly looking better for it.

[qytfimf]

I am 71 and do 5 miles @ 4mph the last 1/4 mile @ 5 degree grade. I then let my heart rate return to resting and do another mile @ 3.7 mph the last 1/4 mile @ 3.8mph and 7 degree grade. I burn about 400 calories. I also do a set of inclined sit ups, dead lifts, lift and carry and bench presses. I do this daily and have not been sick even a cold for the last 4 years.

[elephantintheroom]

Walking uphill, or up steps, is the way to get all those benefits, and it really gives one a feeling of triumph, and a view! I also like doing little runs during my walks, to get my heart rate up, and to get myself breathing deeply!

[JJ-hbin]

The 10k steps number comes from a Japanese advertisement for a watch with a step counter. The number was only chosen because it's a nice round number written in only one character "万"

It's a nice little daily goal to have though :)

[Kobifans]

Love this. I've been in and out of my Fitness due to unfortunate incidents yearly (covid pandemic, broken arm, TB meningitis) for the 3rd time, I'm restarting and I thought of starting with this. Thanks!

[mariapedro]

Just be consistent, it's better than nothing.

[cedrics]

I’m quite surprised for these reasons:
1) Gaining muscles is your body adapting to your needs
2) Burning fat is because your cells need the extra energy to do whatever you are doing.
How do you know you needed more energy to walk faster for the same distance? That app calculates, does not measure.

[timothyvanpelt_cyclist]

Also, if you don't walk that much but you cycle, swim, or do some other form of aerobic training, that could suffice.

[MemeGang]

Hi Khalid, do you use goniometers in your practice? Are there any specific times you would recommend using them? Do they add anything to our practice?

[egorzahryapin]

It is not significant, but when it comes to how much time passes while walking 10000 steps, IT IS significant

[lovealwayskota]

You burned more calories because you walked further.... it says it right that there you went an extra 1.4 miles within those steps.

[khanscombe]

What about us already skinny blokes who can’t spare the loss but want good circulation & healthy heart? Do we need to eat extra protein to keep up

[Axiom_MC]

Hi, just wanted to ask everyone. I go for a walk every morning 10000ish steps. It has become a lot easier however I am not to the point of running. Is adding a pack with weights advisable?

[gaddexrivera]

Hi Khalid! Does 10, 000 steps reduce fat in the calves and inner thighs?

[eddysaifi]

I have a mobile In my pocket.. It doesn't show the right number of steps when I'm on a real walk... Do you have any idea how to count my steps during a walk as an exercise just like stop watch?? Please reply

[TiredofEarth]

theres almost a 1km difference in distance in each walks..

[Tpbraut]

There is no golden number, It really depends on your health..

[littlepuppy]

Mate, greetings. I am a sedentary professional and I have started to walk 10000 steps a day, a good chunk of it on my open, flat concrete car park with my bunch of friends. I guess it is better than just sitting, isn't it? 😊