If you’re confused by a multitude of opinions and ever-changing step goals, here’s a common-sense approach to healthy movement.
Although tracking steps for health may seem a purely 21st century phenomenon, Thomas Jefferson was a fan of step counting. He used a custom-made pedometer to count steps in the late 1700s. Medical experts began to extol the virtues of walking soon after.
But even after a few hundred years, there’s little consensus about how many steps are needed – and how often you must walk – to support a healthy lifestyle.
According to wellness coach and SSM Health family medicine physician Roopa Shah, MD, there is no magic number of steps you should be taking. “Over the years the numbers have changed. We once heard we should aim for 10,000 steps per day, but that number isn’t based on good evidence.
“Some research suggests 7,000 steps per day is a good goal if you’re looking to reduce your risk of heart disease, dementia, type 2 diabetes, cancer, and early death,” she said. Yet a recent study found that as few as 4,000 steps per day, at least two days a week, reduced the risk of death.
Dr. Shah’s bottom line is that more movement is good for you. But that doesn’t mean you need to take a long walk every day. “If you take public transportation, try getting off a stop or two early and walking the rest of the way. Or park further away from the store when running errands,” she suggested.
She also points out that walking isn’t your only option. “Find something you enjoy that gets you moving – dancing, playing pickleball, or hiking with friends. And those with mobility issues might consider hand cycling or chair exercises.”
According to Dr. Shah, the idea is to consistently get your body moving for at least 30 minutes per day, most days. “Higher levels of physical activity are known to improve overall health, cognitive function, and more.”
For more healthy exercise options, SSM Health has created a series of exercise tutorial videos you can access from home.
