The idea arose in the 1960s, in Japan. However, recent studies question its validity as a universal reference for health.
Walk 10,000 steps a day has become a popular goal for those seeking to improve their health, but this figure has a commercial rather than scientific origin. In the 1960s, Japan introduced “manpo-kei”a pedometer whose name means “10,000 step meter.”
It was a marketing strategy linked to the Tokyo Olympic Games to promote physical activity, since at that time the average daily steps of the Japanese population ranged between 5,000 and 6,000.
Although the choice of this number was aspirational and not supported by studies, it became established as a global standard. Dr. Elroy Aguiara professor of exercise science at the University of Alabama, notes that the goal sought to promote above-average physical activity without being based on concrete scientific evidence.
Are 10,000 steps necessary?
Over time, 10,000 steps became popular thanks to technological devices and advertising campaigns that adopted this number as a default goal.
However, recent studies question its validity as a universal reference for health. Research such as that carried out by the University of Granada suggests that more modest objectives may be sufficient.
- A 2023 meta-analysispublished in the European Journal of Preventive Cardiology, identified that walking at least 3,867 steps daily can significantly reduce mortality from any cause.
- According to other studies, walking between 7,000 and 8,000 steps a day considerably reduces the risk of cardiovascular disease and cancer, providing benefits almost equivalent to those of 10,000 steps.
The progressive increase in daily steps continues to be associated with greater benefits, but these tend to stabilize above 8,000 steps, with marginal additional gains.
Adapt objectives to reality
The World Health Organization (WHO) recommends carrying out 150 minutes of moderate physical activity or 75 minutes of vigorous activity per weekwhich is approximately equivalent to walking between 7,000 and 8,000 steps a day. This approach reinforces the idea that it is not necessary to achieve lofty goals to improve health.
Adopting personalized and realistic goals, considering factors such as age, physical ability and lifestyle, is essential. Even small doses of daily activity have a significant positive impact, especially for people with sedentary lifestyles or physical limitations.
In summary, the myth of the 10,000 steps has a more symbolic than scientific origin, and current data suggests that Fewer steps can be just as effective to take care of health and reduce the risk of mortality.
Source: Ambito
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