Walking 10,000 steps a day is a wellness essential, right? Whether from the messaging on social media or the advertising of fitness brands, most of us have wholeheartedly come to believe that walking a minimum of 10,000 steps a day is a science-backed wellness requirement.
In an effort to add more activity to my daily routine, I have been following the 10,000 steps “rule” for months. It’s definitely helped shift my otherwise sedentary lifestyle, the kind that those of us who spend our days sitting at a computer also unwittingly follow. The body needs to move—and walking has become my own little act of self-care.
But should we really set our sights on the figure of 10,000 steps? To find out the benefits—and potential pitfalls—I spoke to health experts.
Do you have to walk 10,000 steps a day?
“It has no scientific basis,” says Jesús Serrano, a physiotherapist at the Improve Clinic in Madrid. “This belief comes from the launch of a Japanese pedometer many years ago.” He’s referring to a 1965 advertising campaign for a device called the Manpo-kei—which is Japanese for “10,000 step meter”—that “encouraged people to lead an active life and, at least, to take 10,000 steps a day,” says Serrano.
Evidently, it was quite the sticky advertising campaign; the message has stuck around even to the present day. But is the number correct? Apparently, no: “It is far below what we should be moving,” says Serrano. “Walking 10,000 steps a day should be the minimum baseline for everyone. We encourage meeting that figure and, in addition, doing a workout.”
The importance of walking—and not becoming obsessed with it
Regardless of whether the myth has scientific basis to fall back on, it does act as a kind of challenge for anyone who aims to move more in their day-to-day lives. “Human beings are made for movement,” says Serrano. “We live in a time in which everything is very comfortable and is just a click away, but in the end we get rusty and grow old because of our sedentary lifestyle.”
After spending eight hours anchored to a chair, it is not surprising that the body might crave some movement anyway. “This figure of 10,000 steps is an invitation for people to have a minimum activity,” explains Serrano. “But each person is different and we must adapt to the lifestyle we have to lead in order to be healthy.”
To that end, meeting the 10,000 step goal helps us to adopt a more active lifestyle. However, the problem arises when it becomes a constant fixation. “It can be counterproductive if it becomes an obsession that, instead of relaxing us, becomes one more source of stress,” explains psychologist Patricia de la Fuente, who specializes in the mind-body connection.
In other words, repeatedly checking apps or step-count meters is often not so healthy for our minds. Serrano shares a personal story: “One season I became obsessed with reaching a certain amount of steps—so much so that I didn’t sleep at night thinking about how I should walk more. Then I decided to go a season without using the smartwatch and I discovered that I can walk and enjoy it, regardless of whether or not I meet numbers.”
It’s important not to replace technology with our intuition and somatic connection. “These apps or watches can cause us not to listen to our body and follow a screen instead,” notes Fuente. “We don’t consider what we really need, but rather seek to do a certain number of steps without any kind of awareness. It can be frustrating if we are not able to meet the set goal.”
It’s best to think instead of any tech as a tool—not the final word. “They can help us to objectify what we are doing and to set challenges to improve,” Serrano recommends, adding that it might be helpful to use these apps and accessories seasonally, taking necessary and occasional breaks.
The importance of conscious walking
It’s also not just about the number of steps, but “the intention” you have when walking. “If your purpose is to take care of yourself and improve your quality of life, you have to find the balance between motivation and procrastination; the number of steps are only part of the equation,” Fuente says.
That’s because walking can help increase our daily physical activity and improve cardiovascular health, as well as regulate states of anxiety and stress. But, be careful—it is not the same to move on autopilot as it is to walk consciously. We should think about what we’re doing and carry out our exercise with the intention of benefiting both our bodies and our minds. For example, planning walks will not only help us to dress appropriately, but also to seek environments in nature that provide us with more than just physical effort. “If we train our walking to be mindful, we will stay in the present,” explains Fuente.
Mindful walking simply means “walking while paying attention to the environment, our steps, and breathing,” according to Fuente.
“Looking for a nice place to walk is essential,” agrees Serrano, who calls out the park, a hiking trail, or even just a pretty neighborhood as great options. “Environments that give us sunlight, nature, fresh air, or beautiful views can help reduce cortisol levels, which ultimately allows us to have more clarity and better manage the unexpected events that may appear in our lives,” Serrano explains.
How to make walking a habit
It’s also helpful to think of walking as just another essential health aspect—something akin to brushing your teeth, sleeping, and eating. “Walking is another form of self-care but is often difficult to fit into our schedules,” says Fuente.
Taking advantage of opportunities to walk can make it easier. Climb the stairs instead of using the elevator, or walk to places that you might otherwise have driven to. “The important thing is to create the habit and maintain it,” Serrano says.
To achieve this, Fuente offers the following tips:
- Go for a walk just for the fun of it, not to check it off a list. There’s no need to constantly keep track of the steps—not everything that can be measured should be.
- Start little by little. “It s okay if one day you’re tired—listen to what you need at any given moment,” Fuente says.
- Walk in quiet places; places you like that transmit peace.
- Try to walk each day at the same time. “Creating a ritual will help you maintain the practice,” Fuente says.
- Observe your internal dialogue. “If it’s critical of the amount or manner in which you walk or you find yourself talking to yourself harshly, stop and breathe,” she says.
- Keep the focus on self-care and wellness seeking. “Mindful walking can help us discover another way of perceiving the world and also reap the health benefits of this simple, yet powerful practice,” says Fuente.
Remember, healthy habits take time to build. “At first it may be hard to get out of your comfort zone, but once you generate the habit, the body will ask for it,” assures Serrano.