How Many Steps Does It Take to Get Fit?

If you've been thinking of walking to help you either kickoff or boost your fitness routine, then you've probably already heard of the idea that walking 10,000 steps a day would help. But is 10,000 steps really accurate? And does it even work for everyone?

Why does everyone say we need to walk 10,000 steps a day?

In the 1960s, a pedometer company in Japan released this idea of walking, "10,000 steps a day keeps you fit" as promotional material. And even without any accompanying research, it surprisingly caught on, and now, more companies are promoting the same fitness goal.

Now, although 10,000 is not really an accurate goal representation, newer research has concluded that it does present a good indication of how much activity one person can do in a day. It is also now associated with weight loss programs.

Some studies compared the number of steps taken per day and analyzed this with the weight and BMI of a certain population. And as expected, those who walked more steps in a day had recorded a lower weight and had a lower BMI.

But now we beg some questions: How many steps do you really need to take in a day? Is 10,000 steps the magic number across the board? The answer to this is no. It all depends on your fitness goals and where you are starting. Here are two fundamental steps you need to take.

1. Establish a Baseline

Before you immediately try reaching 10,000 steps a day, ask yourself where you are right now. According to Mayo Clinic, the average American walks 3,000 to 4,000 steps a day. But whether you're within this bracket or not, the first thing you need to do is to establish a baseline. 

Wear a tracker or use an app to record the number of steps you take every day for a week--that's your baseline. From there, you can work your way up to 10,000 or maybe more than that, whatever your goal is. You can do this by adding 1,000 steps a day every two weeks.

This way, you can reach your goal gradually without straining your body due to an immediate change in routine.

2. Identify Your Fitness Goal

Weight Loss

If your goal is to lose some weight, the Academy of Nutrition and Dietetics recommends doing this slowly for lasting results. Thus, knowing where you are is an essential step. After establishing your baseline, you can set your goal and do some math.

Walking an extra 10,000 steps a day for seven days burns about 2,000 to 3,500 calories a week, depending on your speed and stride, and 3,500 calories roughly correspond to one pound lost.

Health Maintenance

If your goal is to maintain your weight, then 10,000 steps a day might be right for you. It is also best to keep in mind that it is not just the weight that we are trying to maintain. In a study conducted by California State University, people who walked more on average had a better mood in general.

Aside from that, researchers from Harvard University also found that people who walked 30 minutes a day had a 24 percent less risk of suffering a stroke. Additionally, if these walks are strolls taken outside, you get to enjoy the benefits of Vitamin D from the sun. Walk with a friend, and you won't even notice how much you've already done.