The 10,000 Step Myth?

The 10,000 step goal is not a myth. In 2015, I clarified the proposed “myth" of 10,000 steps, expanding our understanding that our knowledge of step counts and health has greatly expanded.

However, what goes around comes around. Not only are bell bottoms back, so are more recent claims that 10,000 steps per day is a myth.

Despite its seemingly random origin, getting 10,000 steps each day can provide us with numerous health and wellness benefits. It is no myth.

This recently published mini-review examined all the 10,000 step research studies from 2000 to 2016. Their review concludes, “The recent studies found a wide range of 10,000 steps per day walking benefits. Body compositions, blood pressure, and lipid profiles were commonly positive findings in those studies.”¹

They even found benefits across all age groups, and concur with previous research that getting your steps at 100 steps per minute can be appropriate in achieving current recommendations of 150 minutes per week of moderate-intensity physical activity.

There are now apps available to help you create a walking playlist of songs set at a pace of 100 beats per minute.

I have also noticed that articles claiming the “myth” of 10,000 steps are commonly (and perhaps conveniently) coupled with the marketing of more in-depth activity trackers, which can be more appropriate for the context of tracking specific fitness goals - but that does not mean that 10,000 steps per day is a myth.

 Just because using duct tape does not fit every context, does not make it a myth.

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References

1. Wattanapisit, A., & Thanamee, S. (2017). Evidence Behind 10,000 Steps Walking. Journal of Health Research, 31(3), 241-248.