How Many Steps Do You Really Need? A Fun Chat Between Beginner & Expert Fitness Friends
Sara Sutherland • January 21, 2023
Meet Caleigh and Sarah:
- Caleigh: A beginner who almost ran a 5K, just tried her first protein shake, and owns one set of 5-pound dumbbells.
- Sarah: The expert — runs and lifts, has raced marathons, and owns 12 protein tubs.
The Step Count Craze: How Many Steps Should You Really Take?
- Caleigh’s daily steps used to be around 2,000 — typical for a stay-at-home mom who’s not actively exercising.
- Sarah’s “light day” includes gym work, errands, and even playing with cats at the animal shelter. Not always a marathon, but still active.
- Cold weather doesn’t stop Sarah — she uses her home treadmill to keep her steps up without bundling up
The History of the 10,000 Steps Myth
- The 10,000 steps goal? Turns out, it originated as a marketing gimmick in Japan before the 1964 Tokyo Olympics.
- A company created a pedometer called “Manpo-kei” (meaning 10,000 steps meter) — the number was catchy, not scientifically backed.
- Modern studies question if 10,000 steps are really necessary for health.
What Does Science Say About Step Counts?
- Research shows walking speed might be more important than total steps.
- Some studies suggest:
- You don’t need 10,000 steps if you walk briskly.
- 5,000 steps might be enough for many people.
- Your personal goal should depend on your lifestyle and fitness level.
It’s Not Just About the Gym: NEAT (Non-Exercise Activity Thermogenesis)
- Most people underestimate the impact of everyday movement.
- NEAT includes all those little movements outside your workouts — like chasing kids, walking stairs at home, and running errands.
- This “extra” activity can add up and significantly boost your health.
Tips to Get Moving (Even If You’re Not a Marathon Runner)
- Don’t stress about hitting 10,000 steps every day — consistency matters more.
- Find simple ways to add movement: take stairs, walk around the house, or jump on a treadmill for 5 minutes.
- Pay attention to your body and lifestyle: if you’re mostly sedentary, try to add more NEAT.
- Remember, any movement beats none — even a few extra steps count!
Why Wearing Yourself Out Can Help You Sleep Better
- Like puppies and kids, adults also benefit from staying active to improve sleep quality.
- If you’re not sleeping well, consider if you’re moving enough during the day.
- A more active day can lead to deeper, more restorative sleep.
Final Thoughts
- Step counts are useful tools but not the whole story.
- Focus on moving regularly, varying intensity, and making activity fun and sustainable.
- Your health journey is personal — don’t get caught up in arbitrary numbers!
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