7,000 Steps a Day the New Standard?

10,000 steps each day is a common popular goal for better health and a longer life

Some employers and insurance companies are even rewarding members who take those 10,000 steps each day. Many health apps use that number as the gold standard. 

However, recent studies show some surprising stats:

Key Ideas

• Studies say that 7,000 steps (~ 3 miles), not 10,000 (~ 5 miles) should be the new number to aim for.

• The 10,000 goal started as a marketing ploy from a company selling a new step counter in the 1960’s. It was not based on medical data.

• Research also shows that sitting more than six hours per day leads to poor health and a shorter lifespan. In other words, a daily 30-minute workout doesn’t make up for sitting in a chair for 6-8 hours.

• The overall goal should be to move more and sit less throughout the entire day.  Even 1-2 minutes of light activity every half hour can help you stay healthy.

What does the data show about 7,000 steps?

In a 2019 study, over 2,000 adults were observed over a ten-year time period. They found that 7,000 steps per day is the sweet spot with a 50-70% lower risk of mortality(death.)

They also found that walking 4,400 steps/day (~ 2 miles) dropped the mortality rate by 40%, compared to those taking 2,700 steps/day (considered sedentary or “inactive.” ). The health benefits level off at about 9,000 steps, not 10,000.

Bonus: The study also found that intensity doesn’t matter.  “Every step counts.”

Walking throughout the day promotes weight loss, better sleep, and fewer mood swings. It also helps boost heart health, lower blood pressure, and stabilize blood sugar. So, taking the right number of steps on a regular basis is worth the time and effort.  

Other studies show that “prolonged sitting” or sitting more than six hours a day is another culprit when it comes to shorter lifespan and health problems.  

You don’t need to break a sweat. The good news is that even 1-2 minutes of light activity can help reverse the effects of prolonged sitting. Getting up every half hour and walking around or stretching for two minutes is enough. 

Insurance companies and employers know the benefits of walking. A New York based startup, Oscar Insurance, even gives clients a gift card through a steps award program on their mobile app. 

Almost everyone can add some extra steps and move more at home, in the office or out and about with simple choices and everyday routines.

Main Points

• Aim for 4,500-7,000 steps per day (about 2-3 miles).
• Track your steps with a smartphone or fitness tracker.
• Add extra steps when you can: 
  • Take stairs if possible
  • Choose the farthest parking spot
  • Get off the bus or subway 1-2 stops earlier
• Be active throughout the day
  • Get out of the chair and move around
  • Do a small task or chore
  • Run a quick errand
  • Just stretch for 2-3 minutes
• Remember that everything you do helps

Note: The objective of this article is not to stop people from taking 10,000 steps, if they can and want to do that amount.  The goal is to provide information that helps more people set and stick with effective and realistic fitness goals.