Why 10,000 steps aren’t a magic number
Image by Daniel Reche from Pixabay
Ten thousand steps a day. This is the threshold which, according to popular belief, keeps the human body in perfect physical and mental health. As the saying goes, walking briskly for at least forty or fifty minutes a day should be enough to avoid the classic problems caused by a sedentary lifestyle, such as weight gain and the onset of possible cardiovascular issues.
But does this claim actually have scientific foundations, or is it mostly based on a generic feeling — a sort of myth repeated so often in recent years that it has become dogma even for many professionals? According to an English study, conducted by researchers from the Department of Dietetics, Nutrition, and Food Sciences at Brigham Young University in Provo, the answer may not be so straightforward.
The researchers followed several first‑year students with a strong inclination for walking and physical activity over an entire semester, dividing them into three groups: walkers aiming for 10,000, 12,500, and 15,000 steps per day. The results were surprising, as a good portion ended up gaining at least one kilogram.
The conclusions of the study overturned popular belief: physical activity alone, no matter how frequent or intense, is not enough to maintain an adequate body weight. Nutrition plays a fundamental role, and if it is unbalanced, it counteracts and nullifies the positive effects of physical exercise.
Does this mean that walking brings no benefits? Absolutely not. Adequate daily movement is recommended for everyone, especially for those who have mostly sedentary jobs or lead a predominantly home‑based lifestyle — although it must always go hand in hand with proper nutritional habits.
It has been proven that walking helps stimulate metabolism, has important benefits for the heart and blood circulation, and contributes to reducing stress thanks to the release of endorphins. Joints stay healthy and lubricated, muscles stretch and counteract the natural tendency toward atrophy brought on by aging.
Image by Fikret K from Pixabay
But the ten‑thousand‑step threshold should not be considered a dogma. Although adequate physical activity is recommended for everyone, each person should agree on the right level of intensity with a specialist or their trusted doctor before beginning any “get‑back‑in‑shape” plan.
Walking ten thousand steps means burning roughly 400–500 calories and covering an average distance of about 8 kilometers — manageable for someone who is already fit, but potentially unpleasant or even risky for those who have been out of shape for a long time or suffer from certain conditions.
Even milder levels of walking can provide the same benefits for older individuals or for those recovering from injuries or illnesses. Listening to the signals your body sends is always the key to everything.
Upvoted! Thank you for supporting witness @jswit.
La ciencia dice que, según el estudio de BYU que citás, incluso caminando 10 000 pasos algunos estudiantes subieron un kilo, lo que muestra que la nutrición sigue siendo el factor decisivo. En mi rutina combino la caminata con un control de macro‑nutrientes para evitar ese efecto. Cada cuerpo responde distinto, por eso ajusto la alimentación según el objetivo 📊
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I had no idea about that 10,000-step theory, but common sense always told me that the secret is food, and how and when you eat it.
We can consume more calories than we burn. Of course, sometimes it's difficult to calculate that.
It's been a long time since I've done any physical activity, and this article has inspired me to resume my walks from 9 years ago.
I’m not a doctor, but from what I understand from this study, that’s exactly how things work: the foundation is a healthy, balanced diet. Then, closely connected to it, comes physical activity.
Unfortunately, in modern life, increasingly hectic and full of commitments, it’s not always easy to carve out time for exercise, but it’s something we all should do. Myself included, since I often skip it out of laziness or fatigue.
I think that's true; it's no wonder Mediterranean food is so highly recommended, and I'm sure there are other, better diets out there.
The lack of a routine can lead to apathy or laziness. The first day is always the hardest.