Lifestyle
Marisa HeinzeDecember 27, 2022
How many steps per day are healthy?
You often read that you should take at least 10,000 steps a day. But where does this figure come from? Is it true at all or is it just a clever trick of the advertising industry? In addition, walking promotes health: Here we explain how many steps per day are necessary for weight loss and a healthy life. With a few simple habits, you can integrate more steps and exercise into your everyday life without much effort. You'll also learn how to measure your step count and document your progress.
How many steps per day should you actually take?
The answer to this question is often 10,000. This number was first used in 1965 by the Japanese company Yamasa to market its Manpo-kei, or "10,000-step knife". However, this value is not based on scientific evidence, and the optimal number of steps is probably somewhat lower. For example, a 2019 study concluded that the mortality rate decreased as the number of steps increased. However, no further improvement was seen above 7,500 steps per day, so it doesn't have to be 10,000 steps for the optimal effect.
Why is having enough steps per day healthy?
Enough movement trough the day has a positive influence on almost all bodily functions and prevents many diseases of civilization. For example, regular exercise can reduce the risk of the following diseases:
- Cardiovascular diseases
- Strokes
- Dementia
- Diabetes mellitus ("diabetes")
- Osteoporosis
- lipometabolic diseases
Furthermore, physical fitness is improved, muscles are strengthened, mobility is maintained and the immune system becomes more powerful.
But exercise is not only important for the body, but also for the mind. The brain is better supplied with blood and can work better. In addition, a walk in nature has a relaxing, stress-reducing and antidepressant effect.
How many steps per day: Lose weight by simply walking
Health insurance companies recommend 13,000 steps a day and at least 300 minutes of moderate physical activity per week for weight loss. However, this question cannot be answered quite so sweepingly. Because not only steps alone, but also other sports such as cycling or swimming are recommended measures for losing weight.
Strength training is also an option worth considering. Here, calorie consumption is increased not only during the training session, but also for several hours afterwards due to the "afterburner effect". In addition, regular strength training increases muscle mass and thus the basal metabolic rate, which means that more calories are consumed throughout the day. Women, in particular, can shed the false show that often exists about strength training and weight lifting.
In addition to physical activity, diet plays a crucial role in weight loss. For example, to work off the calories from a bar of chocolate, you would have to jog for an hour! So if you eat an unhealthy, high-calorie diet, you most likely won't achieve weight loss even with 20,000 steps a day. Instead, focus on a healthy, plant-based diet: plenty of fruits, vegetables, beans and whole grains.
So the question of how many steps per day are needed to lose weight has no blanket answer. Nevertheless, it can be said that the more steps, the more calories are consumed. To lose weight sustainably, you should therefore aim for at least the said 7500 steps per day, integrate strength training into your weekly plan and pay attention to a healthy, balanced diet.
How can I integrate more exercise into my everyday life?
The everyday life of many people is stressful and strictly timed nowadays. The daily exercise unit often falls by the wayside. With a few simple tricks, however, it is possible to integrate significantly more movement and thus steps into the daily routine without much extra effort.
For Example:
- Take the stairs instead of the elevator, even if it's just for one or two floors. You can still take the elevator for the rest of the way.
- Walk or bike to work in the morning. If you can't do it without a car, just park a few blocks away and enjoy the fresh air on the sidewalk.
- With a desk attachment, the workplace becomes an ergonomic "standing desk".
- Don't remain seated on the office chair when making phone calls, but walk around.
- Why not hold a meeting while walking?
- Use your lunch break for a walk.
- Make a date with friends for sports instead of going to a coffee or a bar (compromise suggestion: only go out for a meal or a drink together after sports).
How to track daily steps
There are several ways to get an accurate overview and document progress.
1. iPhone - Health App
The Health App automatically saves data from your Apple Watch, iPhone, or other compatible apps you already use. With the app, you can view your step count and distance traveled and monitor your progress over time. Additionally, the app measures how many calories you consume to help you lose weight. There are many other free apps in the App Store and Google Play Store for both iPhone users and Android owners that show you how many steps you've walked per day.
3. Smartwatches
If you don't want to carry your phone with you while jogging or walking, or want to see your step status with a glance at your wrist, a smartwatch is a good choice. From inexpensive entry-level models to the Apple Watch to professional Garmin watches for triathletes, there's a wide selection. In addition to the steps, these usually also measure the pulse and sometimes even the blood pressure. This makes it possible to document your fitness progress even better. Some devices even derive a cardiac waveform (ECG) and can thus detect cardiac arrhythmias.
4. Other possibilities and "rules of thumb"
If you don't want to use a technical device, you can help yourself with simple rules of thumb. Ten minutes of walking equals about 1,000 steps. So if you're on your feet and walking around for about 75 minutes a day, you'll get to the 7,500 steps mentioned above. If you know the length of your walk, you can also calculate the number of steps taken. The average stride length of a 1.70 m tall person is 70 cm; accordingly, a 5 km walk already involves more than 7,000 steps. Various step length calculators for your height are available on the Internet.
Increase your daily step count!
The 10,000 steps rule is a myth without scientific evidence. A recent study has answered the question of how many steps should be taken per day: for the maximum health effect, as few as 7,500 steps a day are enough. This corresponds to about 75 minutes of walking or (depending on step length) a walk of about 5 kilometers. Sufficient exercise has positive effects on the entire body and can prevent the development of many diseases. Many apps, smartwatches or rules of thumb can be used as pedometers. With this in mind, get into your shoes and have fun collecting steps!