10,000 steps seems like the goal for anyone with a fitness tracker. Nonetheless, do you know why 10,000 is the magic number? And, is it the right number for you? Everyone is different, so it's important to know if taking 10,000 steps will truly benefit you and your end goals. Keep reading to learn more about the number of steps you should complete each day.
Is 10,000 Steps Enough or Too Much?
10,000 steps was picked because it adds up to about five miles for most people, which includes 30 minutes of daily exercise. The Center For Disease Control and Protection recommend at least 150 minutes of daily exercise per week, so this satisfied that. Therefore, it is enough - for most people. 10,000 steps per day might not make sense for you exactly if you have a different result or need in mind. For example, you may need to do more than 10,000 steps per day if you want to lose a certain amount of weight. On the other hand, 10,000 may be too much if you're new to fitness or recovering from an injury. You step goal will certainly shift over time as well, so it won't be the same every day of your life.
Benefits of Taking 10,000 Steps Per Day
Before deciding how many steps per day is right for you, you should hear the benefits of taking 10,000 per day. After all, people make this their goal for a reason - right? A 10,000 step program helps you maintain your fitness level, AFTER you have met your desired goals. The benefits of a simple, 30-minute daily stroll are truly endless. However, we've listed a few below.
- Slows mental decline
- Relieves depression and lifts mood
- Lowers blood pressure and risk of stroke
- Improves sleep
- Burns calories and fat
- Increase of vitamin D (if outside)
How Many Steps Should I Take A Day?
As mentioned earlier, your step goal can vary depending on your needs and current state. If you're happy with where you are and want to maintain your health, then 10,000 steps a day may be right for you. Nevertheless, if you're looking for general fitness gains, then you might want to do less. Especially If you’re new to exercise or returning from injury, you’ll want to start slow to avoid burnout or further injury. Figure out your baseline by tracking how many steps you take each day on average over the course of a week by using a fitness tracker. Then, add 1,000 steps each week, and that's your step goal. Thus your steps per day can change from 1,500 - 5,000 steps, and that's totally okay! As long as you're reaching your goal and improving, that's what matters.
On the flip side, you may want to add more steps if your fitness goal is weight loss. First, determine how much weight you wish to lose. We recommend slow weight loss for lasting results, which is about 1/2 pound to one pound per week. Therefore, you're going to want to complete an extra 10,000 steps each day. This will burn an extra 2,000 - 3,500 calories each week, which equals one pound burnt off. So, 20,000 steps per day can be your new magic number. As you can see, the number of steps you should take each day varies based on the person and their fitness goals at the end of the day.
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