Do you Need 10k Steps a day?

Written By Brittney Bosher

Most activity trackers automatically set daily step goals to 10K and use this nice, round number to sell their products but hitting 10K a day isn’t mandatory. 

It’s actually a relatively arbitrary goal. 

In reality, the number of steps needed a day is highly individualized. The step goal YOU need to hit each day is most likely just more than you have been hitting in the past (unless you are a highly active person). 

Let’s talk movement. 

Sitting is the number one sedentary behavior and rightfully so. Between work, school, commuting, meals, and finally relaxing at the end of a long day, our butts see a lot of seats.

The bad news is that being sedentary can impact health outcomes like type 2 diabetes, cardiovascular disease/death, and all-cause mortality and some experts suggest sitting can have similar effects to smoking.

Yikes.

So, yeah, moving is pretty important. 

What should you do instead of aiming for 10K steps a day? 

For folks who are able to perform aerobic activity the AHA recommends:

  • At least 150 minutes per week of moderate-intensity aerobic activity 

  • Or 75 minutes per week of vigorous aerobic activity

  • Or a combination of both preferably spread throughout the week

You don’t need to dive headfirst here. Start by adding 15-30 more minutes of movement to your day:

  • Work while standing at your kitchen counter for 5 minutes

  • Scroll Insta/TikTok while walking up and down your driveway/apartment stairs

  • Go for a walk during your lunch break

  • Pick parking spots in the back of the lot

  • Get in an extra tug-o-war sesh with your puppy

  • Take the kids outside for a quick game of tag

For those who are unable to stand/walk or find those movements difficult:

  • Do arm circles, neck stretches, or curl soup cans while you watch TV from your chair/couch

  • Try some ab twists while sitting up in bed

  • Check out some limited mobility modified exercises on YouTube

Just know that you can move more than ever before and hit the AHA activity recommendations and STILL not hit 10K steps so don’t get caught up on the number.

Just get aim to get in a few more steps each day.

Brittney Bosher
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