Well over 50 years later, we're still trying to clock in 10,000 steps a day on our fitness trackers.
Advertisement AdvertisementA meta-analysis published in The Lancet suggests age should determine how many steps we take every day to lower the risk of early death.
Research from Johns Hopkins University School of Medicine and the Medical University of Lodz found that a minimum of 3,867 steps every day can reduce the risk of early death from all causes.
As few as 2,337 steps a day were found to reduce the risk of cardiovascular disease.
For every 1,000 steps, the study found the risk of premature death from all causes reduced by 15%.
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A company in Japan selling pedometers - or, as the creators called it, manpo-kei (which translates to 'the 10,000-step meter') - came up with the goal as a marketing tactic. It's a nice round number that feels doable but still like a challenge, so it stuck around.
Well over 50 years later, we're still trying to clock in 10,000 steps a day on our fitness trackers. Researchers have published studies to assess whether the goal is actually beneficial, or whether we could do less and achieve just as many benefits of walking.
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A meta-analysis published in The Lancet suggests age should determine how many steps we take every day to lower the risk of early death. In the review, 15 studies were examined. Results showed that between 6,000 and 8,000 steps was ideal for adults over 60. For those under 60, 8,000 to 10,000 steps was ideal. After these upper limits, the benefits levelled out. There weren't any additional benefits found in the additional 2,000 steps.
Other studies suggest we need to do even fewer steps. Research from Johns Hopkins University School of Medicine and the Medical University of Lodz found that a minimum of 3,867 steps every day can reduce the risk of early death from all causes. As few as 2,337 steps a day were found to reduce the risk of cardiovascular disease.
For every 1,000 steps, the study found the risk of premature death from all causes reduced by 15%. A 500-step increase lowered the risk by 7%.
Inspire 3 Activity Tracker
Most phones will come with a Health app that automatically records your step count. A fitness tracker - such as a Fitbit or Garmin watch - is more accurate and can guide you through various walking workouts. The Fitbit Inspire 3 is the cheapest tracker with a screen I recommend under £100 - and it's often on sale for less!
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The NHS recommends all adults do 150 minutes (two and a half hours) of moderate-intensity exercise every week. This is exercise that raises your heart rate, makes you breathe faster and sweat more, but you can still hold a conversation. Examples include brisk walking or basic walking workouts.
How to do more steps
