When it comes to daily step goals, 10,000 is the benchmark many of us aim for.
Most smartwatches come pre-set with this target, and while their reminders can encourage us to stay active, they can sometimes leave us feeling discouraged when we fall short.
We consulted some experts to explore the key benefits and drawbacks of this popular 10,000 steps a day idea.
Where did the 10,000 step goal come from, and is it actually backed by science?
While the 10,000 steps a day standard is widely accepted, its origins are rooted in marketing rather than scientific research.
“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,” says Professor (Dr) Dane Vishnubala, chief medical adviser at Active IQ.
“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.”
What are the positives of the 10,000 step goal?
Having a tangible number to aim for can be useful
Keiren Douglas, wellbeing personal trainer at Nuffield Aberdeen, thinks that the main benefit of the 10,000 daily step goal is the fact that it provides a tangible number for people to aim for.
“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,” says Douglas. “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.”
Setting a daily step count is also a highly effective way to build consistency and drive fitness progress.
“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,” says Douglas. “For example, if I did one big walk every week, I’m probably going to suffer a lot more afterwards than if I was to do seven moderate or light walks a week instead.”
In addition, consistent movement has substantial health benefits, especially when a country has an ageing population and more people living with long-term conditions, some of which are preventable, Vishnubala says.
“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.”
Getting outdoors to do some extra steps can also help boost energy levels and mental health.
Getting outdoors and going for a walk is great for the mind
“A 10-30 minute walk can make a massive difference to your mood,” says Douglas. “It can reduce anxiety, depression and is absolutely essential for keeping your mobility, especially as we get older.”
Furthermore, walking is fairly low intensity and tends to be much more accessible than other types of workouts.
“If you are just starting to get into fitness, doing something like a 5k run or an intense weight training program might be quite intimidating and increase the risk of injury,” says Douglas. “However, with steps, it’s something that we naturally tend to be able to do quite a lot of through the day without exhausting ourselves too much.”
What are the cons of the 10,000 step goal?
Many people feel like they have failed and give up when they don’t reach their step count (Alamy/PA)
Speaking about the population he works with, “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,” says Vishnubala.
Douglas agrees and says a lot of his clients are intimidated by the 10,000 daily step target.
“It can often feel like an overwhelming number to many of my clients, especially the ones who sit at a desk all day at work,” says Douglas. “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.
“So, I think 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.”
What does current research say about the ideal daily step count for good health?
Walking has a plethora of health benefits
“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,” says Vishnubala. “So, are 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?
“A lot of people who do 10,000 steps and or aim for that are usually people who are already active, but a more realistic target could be beneficial to help people who are currently inactive and want to increase their activity levels.”
What simple things can help people increase their daily movement?
Set smaller and more realistic targets
“Set yourself smaller targets to start off with, and gradually increase them to get to your end goal,” recommends Douglas.
Make it fun
“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,” says Douglas.
Go with your friends
Invite some friends to walk with you
“When you walk and talk with your friends, you can walk for hours and not even notice the time and distance go by,” says Douglas.
Find an activity that you enjoy
“I think it’s all about understanding what is going to motivate you to be active,” says Vishnubala. “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.”