Is 10,000 Steps Per Day Enough To Lose Weight?

How many steps a day should you take according to your phone, watch, or other device? Is it the standard 8,000-10,000?

The National Institutes of Health reports Americans walk 4,000-5,000 per day on average, while people who are not physically active get up to 2,000 steps per day.

What's your number?

The magic number of 10,000 is believed to be the panacea for overweight people leading an inactive lifestyle. Where did this number come from and is walking 10,000 steps actually efficient in any way?

A 2019 study showed that even increasing your average daily steps from 2,700 to 4,400 significantly decreases mortality rates. This positive dynamic continues, as participants who kept an average of 7,500 steps per day years later, also had lower mortality rates.

The study linked more steps to lower mortality rates up to approximately 7,500 steps per day. However, walking intensity wasn't linked to mortality rates.

No 10,000, then?

This golden step standard may have come to us from the 1960s when a pedometer called manpo-kei (meaning "10,000 step meter") was created. In 1985 it was advertised in Japan as a device to help people maintain a healthy body.

How about the weight-loss claims?

A new study held at Brigham Young University suggests the number of steps doesn't really matter when it comes to weight management. The study aimed to determine if exceeding the 'recommended' 10,000 steps would decrease weight gain in college students. Turns out, even students who walk more than 15,000 managed to gain some weight.

Bruce Bailey, the lead author, says:

Exercise alone is not always the most effective way to lose weight.

If you track steps, it might have a benefit in increasing physical activity, but our study showed it won’t translate into maintaining weight or preventing weight gain."

However, a 2002 study shows walking exercise combined with a healthy diet can result in "declines in body weight, percentage body fat, BMI, WHR, fat mass, fat-free mass and diastolic blood pressure."

Should you keep walking?

The NHS recommends exercising for 150 minutes weekly, and that includes walking.

Better Health Channel suggests walking as it

• increases endurance and muscle strength
• improves heart health
• reduces the risks of heart stroke and disease
• aids in managing conditions like diabetes, high blood pressure, joint and muscular pain, and high cholesterol
• supports bone health

Summary

First of all, it's entirely up to you to believe or not in the magical 10,000 steps. While it seems like walking alone won't help you with weight management, also eating healthy may indeed do the trick.

Secondly, keep on walking! This activity still offers plenty of benefits for your health.