Do you really need 10k steps a day?
By: Brittney Bosher
Most activity trackers automatically set daily step goals to 10K and use this nice, round number to market their products but hitting 10K a day isn’t mandatory.
It’s actually a relatively arbitrary goal.
In reality, the number of steps needed a day is highly individualized. The step goal YOU need to hit each day is most likely just going to be more than you have been hitting in the past (unless you are a highly active person).
Let’s talk movement.
Sitting is the number one sedentary behavior and rightfully so. Between work, school, commuting, meals, and finally relaxing at the end of a long day, our butts see a lot of seats.
The bad news is that being sedentary can impact health outcomes like type 2 diabetes, cardiovascular disease/death, and all-cause mortality (check out this post by Brittany Masteller, @drbrittfit) and some experts suggest sitting can have similar effects to smoking. Yikes.
So, yeah, moving is pretty important.
What should you do instead of aiming for 10K steps a day?
For folks who are able to perform aerobic activity the AHA recommends:
At least 150 minutes per week of moderate-intensity aerobic activity
Or 75 minutes per week of vigorous aerobic activity
Or a combination of both, preferably spread throughout the week
You don’t need to dive headfirst here. Start by adding 15-30 more minutes of movement to your day:
Work while standing at your kitchen counter for 5 minutes
Scroll Insta/TikTok while walking up and down your driveway/apartment stairs
Go for a walk during your lunch break
Pick parking spots in the back of the lot
Get in an extra tug-o-war sesh with your puppy
Take the kids outside for a quick game of tag
For those who are unable to stand/walk or find those movements difficult:
Do arm circles, neck stretches, or curl soup cans while you watch TV from your chair/couch
Try some ab twists while sitting up in bed
Check out some limited mobility modified exercises on YouTube
Just know that you can move more than ever before and hit the AHA activity recommendations and STILL not hit 10K steps so don’t get caught up on the number. Just aim to get in a few more steps each day.
Resources:
https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
https://news.vcu.edu/article/Prolonged_sitting_is_awful_for_your_health_These_tips_can_help