Why 10,000 steps? A simple path to a healthier you

You’ve probably been told how important it is to get in your 10,000 steps. But have you ever wondered where that number comes from? And why it’s important for your health and wellbeing?

The magic number of 10,000 steps was chosen for aesthetics in an ad campaign, in what resulted in a somewhat accurate accident.

The story goes back to the mid-1960s, when a Japanese company launched the 'manpo-kei' pedometer, meaning '10,000 steps meter'. The name was chosen because the Japanese character for 10,000 resembles a walking person.¹

Despite its unscientific origins, today’s experts believe it’s a pretty good measure of daily activity.

In fact, when it comes to reducing your risk of things like heart disease, type 2 diabetes and some cancers, 10K might be just right.

Nadeena Thenabadu, Head Physiotherapist of Melbourne’s Head2toe Physiotherapy and Podiatry, says walking 8,000 to 10,000 steps a day before age 60 reduces mortality and improves health.²

After age 60, 6,000 to 8,000 steps are sufficient. Benefits plateau at 8,000 to 10,000 steps, so walking beyond that doesn’t appear to further lower risks like heart disease.

Alongside lowering your risk of serious illnesses and potentially improving your lifespan, walking is amazing for your body and mind.

Nadeena says he recommends walking to many of his patients.

“When we're doing any general health screen, we ask about cardiovascular fitness, metabolic health [and] respiratory fitness.”

“Based on that conversation, we look at what exercises they're performing. If they're not doing anything at all, one of the easiest, most cost-effective ways to start exercising is walking.”

In terms of achieving your health goal and keeping up with recommended fitness targets, 10,000 steps can only do so much. Nadeena says, simply walking more may not continue to boost your results.

“Our bodies are adaptation machines. With the volume that's being done, you're not working to a high enough intensity of exercise with the walk itself to develop further adaptation, especially cardiorespiratory adaptation.”

This means that, at a certain point, your body simply gets used to the pace you’ve set for it, so it won’t work as hard to keep up (and give you the same results).

To see increased physical benefits beyond 10,000 steps, then, you will need to raise the intensity of your activity.

“You can walk further and further and more and more, but our body gets used to it,” says Nadeena.

“If your goal is weight loss, you can walk longer and longer and, yes, that will help. But the weight loss will usually start to plateau. We have to add in a different exercise or a different modality to go past that plateau.”

If you’re looking to maximise your fitness goals, you should add other exercises into your routine. Which might be something like including a jog with your walk, cycling around the neighbourhood or hitting the gym a few days a week.

Australian physical activity guidelines recommend that adults aged between 18 and 64 are active on most, preferably all days, and complete:

• between 2.5 to 5 hours of moderate exercise each week, or
• between 1.25 to 2.5 hours of vigorous exercise.³

The guidelines also recommend at least 2 sessions of resistance training per week for adults and older people. “This is because it helps build muscle, [which] burns through glucose to reduce weight,” says Nadeena, adding that it can also help to build bone density.

When it comes to getting in your daily steps, the good news is that you’re probably already doing a lot of them even without thinking about it.

In fact, the average healthy person takes around 6,000 to 7,000 steps throughout the course of a normal day (think, commuting to work, completing chores around the house).⁴

So, for many of us getting in our 10,000 steps is really just a matter of adding on a further 4,000. Which, Nadeena says, really isn’t that much.

So, how can you up your daily steps?

If you're aiming for 10,000 steps, you don’t have to hit that number all at once.

Breaking it up into smaller, manageable chunks throughout the day is a great way to reach your goal.

You can also try:

1. Walking work breaks: If you have a sitting job, try to get up and walk around every 30 minutes. These mini-breaks not only add to your step count but also boost your focus and productivity.
2. Walk and talk: If you’re on a phone call, walk around while chatting. This is an easy way to sneak in extra steps without feeling like you’re taking time away from your work or other tasks.
3. Park further away: When you go to the store or to work, park at the farthest spot from the entrance. This will force you to walk a little extra, and those steps add up over time.
4. Use the stairs: If possible, ditch the elevator and opt for the stairs. Climbing stairs is a great way to increase intensity while working toward your step goal.
5. Walk after meals: After lunch or dinner, take a brisk 10–15-minute walk around the block. Not only will this add to your step count, but it also helps with digestion and can improve your blood sugar levels.
6. Try walking meetings: If you can, schedule walking meetings with colleagues. Walking while you talk can help keep you active and engaged, and it often leads to more creative discussions.
7. Make it social: Invite friends or family members for a walk. Walking together makes the experience more enjoyable and gives you an opportunity to catch up while increasing your step count.

Whether it’s a stroll around your neighbourhood or adding a quick walk after lunch, the key is consistency. With a little intentional effort, you’ll be on your way to better health, one step at a time.