According to the research, it only takes 4400 steps on average to see real health benefits and reduce your risk of death from all causes. This is a great goal for beginners.
If you can work up to 7500 steps, that's even better for longevity. This is what intermediate exercisers should aim for.
Beyond that, your extra steps will help burn additional calories (if you're looking to lose weight).
10,000 steps is the magic number for maintaining a healthy body, right? Maybe not.
Science tells us that small, achievable goals are more likely to change habits. How can you get more steps in your day?
1. Take the stairs instead of the elevator or escalator
2. Park your car at the far end of the parking lot
3. Get off the bus/train one stop sooner and walk
4. Pace while talking on the phone
5. Take a walk after meals
6. Foster a dog who needs daily walks
7. Ask a friend to walk with you every evening
- The key to making lasting lifestyle and behavioral changes: Is it will or skill? American Psychological Association. https://www.apa.org/helpcenter/lifestyle-changes. Accessed December 7, 2021.
- Lee, I.-M., Shiroma, E. J., Kamada, M., Bassett, D. R., Matthews, C. E., & Buring, J. E. (2019). Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Internal Medicine, 179(8), 1105‚Äì1112. doi: 10.1001/jamainternmed.2019.0899