How to Get Your 10K Steps in Every Day (and is 10K the Right Number for You? )

For decades now, we’ve lived by a commonly held belief that getting 10,000 steps each day is key for optimizing your health. Here, we look at the 10,000-step rule and how to get the right number of steps.

Back in the 1960s, the pedometer was invented, and at the same time, the magic number of 10,000 steps was coined. Today, many people still chase the 10k-step rule of thumb, but is 10k really the right number?

The reality is that the average American adult takes about 3,000 to 4,000 steps each day, which is considered sedentary. Given how much we now understand about the negative impact that a sedentary life can have — it’s tied to shorter lifespans, for starters — we do know that exercise is invaluable in boosting your health and wellness. But is the 10,000 number something we should all strive for? And, if so, what are some good ways to get these steps in?

To answer these questions, we turn to the skilled team of healthcare providers at Michigan Avenue Primary Care. Our team understands the huge importance of exercise and how it can be one of the best preventive health practices available.

Finding the right number of steps

Getting exercise each day through walking and running delivers some incredible health benefits, such as reducing your risks for:

Cardiovascular and heart disease
Obesity
Diabetes
Bone loss
Falls
Cognitive impairment
Dementia
Depression
Anxiety

A good walking regimen can also reduce stress and promote better sleep, which can really boost your health and wellbeing.

By the numbers, one study that included only women found that those who took 4,400 steps each day had a 41% lower risk for death than women who took only 2,700 steps. And the risk of death continued to decline with more steps, until about 7,500, when the benefits started to level out.

Another study found that people who took 8,000 steps each day had a 50% lower risk of death than people who took 4,000.

So, getting some good steps in each day delivers indisputable results, but how many is enough?

This answer is tough to answer as it really depends upon your situation and health, but we’ll provide some guidelines.

Researchers are finding that between 7,500 and 8,000 steps is a great goal for most people who can move around. And, if you’re active and you love walking, then by all means take more steps.

If you have mobility issues, however, and walking is uncomfortable, you should only take as many steps as you feel comfortable taking. You might try other forms of exercise, such as yoga, a stationary bicycle, or swimming.

How to reach your step count each day

Once you settle on a number that you find you can work with — and we’re happy to help you find the right number — now the challenge is finding ways to get those steps in each day.

If you have the luxury of time, we recommend joining up with some friends or joining a hiking or walking group and devoting yourself to your steps each day.

That said, we know how busy life can get, so here are some hacks for sneaking some steps in during your day:

Parking farther away from where you need to go
Taking the stairs instead of the elevator
Taking business calls or meetings on the go — you can walk and talk
Taking your pet for longer walks
Skipping the car or public transport in favor of walking to your destination

You should also track your steps with your smartphone or a wearable device to stay on track.

On a final note, we also don’t think you should be a slave to getting your steps in each day — taking a day off each week is perfectly OK, as are days with lower step counts. So long as you’re walking, you’re improving your health.

If you have more questions about step counts or you’d like to find the ideal number for your goals and your health, please don’t hesitate to contact our clinic in The Loop, Chicago, Illinois, today to schedule an appointment.