The Hungry Pharmacist

Myth.

This doesn’t mean that movement itself is a myth—movement is essential for good health—but the number 10,000 is more of a myth than a scientifically proven benchmark. How did we arrive at 10,000 steps? Why not 11,000, 9,000, or 10,543? A single company, one device, and one event set the foundation for one of the biggest trends in modern history.

Manpo Kei

In 1964, the Olympic Games were held in Tokyo. In an effort to boost interest in the Olympics and attract attention to themselves during this major event, a Japanese company invented the first pedometer—a device that counts steps. For purely marketing reasons, they decided to name the device Manpo Kei, which translates to “10,000-step meter.” According to the manufacturer, this number of steps was responsible for the good health of the Japanese population.

At that time, the average Japanese person walked 5,000–7,000 steps per day, and the idea was that using this device would encourage them to walk more and thus become healthier. Later, the company admitted that this number was not based on scientific research but was simply a round and high enough number that fit well into their marketing strategy. However, this concept reshaped the entire fitness industry toward a 10,000-step standard, which then spread globally.

Is 10,000 Steps Healthy for Me?

It is crucial to move and avoid a sedentary lifestyle. Do you need to hit 10,000 steps daily? No. As mentioned before, it’s just an arbitrary number. Step count also depends on other factors:

• Someone may walk 10,000 steps daily but smoke and sleep poorly.
• Another person may eat only organic food but live a sedentary lifestyle (home-car-office-couch-bed).

The total number of steps is influenced by multiple factors. However, movement itself is always beneficial. The general recommendation is at least 30 minutes of activity per day, which is about 3,000 steps.

It’s essential to incorporate walking into your day in a way that suits you. Walking after meals is particularly beneficial because it helps regulate blood sugar levels and prevents energy crashes. Even walking 10 minutes after each meal can have a significant impact.

The type and duration of movement should depend on:

• Your starting point (how active you were before).
• Your cardiovascular health, weight, and overall fitness level.

Walking Improves Several Health Factors:

✔️ Increases fitness levels
✔️ Positively impacts heart and blood vessels (lowers blood pressure)
✔️ Aids in weight loss
✔️ Strengthens muscles and bones
✔️ Boosts mental health

How Many Steps Should You Walk Daily?

The ideal number of steps is individual. Studies suggest that at least 6,000 steps per day bring significant health benefits. These steps don’t need to be taken all at once but can be spread throughout the day.

For example, if you work in an office from 9–5, you’re likely inactive for long periods and need to compensate with movement after work. On the other hand, if you’re a food delivery cyclist or a postal worker, you likely already get enough daily movement.

Your physical condition also matters.

• If you have a BMI over 30, walking long distances might be difficult at first.
• People with high blood pressure or heart disease may find walking challenging, especially those with angina pectoris, who may experience discomfort even during light walking. In such cases, it’s crucial to adjust the pace and gradually increase duration.

Who Needs to Prioritize Movement?

While movement is essential for everyone, some groups should incorporate it more into their lifestyle:

1. People with obesity – Those with a BMI over 30 should increase movement regardless of their job. Walking can also be a Zone 2 training activity (keeping heart rate in Zone 2 promotes fat burning). Nordic walking is a great option, providing a balance between walking and running.

2. People who want to increase daily activity – Especially those who don’t have time for gym workouts or intense exercise.

3. People with sedentary lifestyles – If you work at a desk, travel by car or public transport, or spend evenings binge-watching TV or gaming, movement becomes crucial. It can be difficult to accumulate enough steps in such an environment.

How to Maintain a Walking Habit?

There are several tricks to help increase daily movement:

• Dress appropriately – Wear clothing suitable for the weather.
• Invest in comfortable shoes – This makes a big difference.
• Find a walking buddy – Having a partner helps with consistency.
• Change your routes – Walking the same path daily can get boring. Explore new areas.
• Walk part of your commute – If possible, walk part of the way to work.
• Move after meals – Aim for at least 10 minutes of walking after eating.
• Use a treadmill desk – If you work from home, a walking treadmill under your desk can help.

Conclusion

Whether you schedule a fixed walking time or accumulate steps throughout the day, every step counts. Generally, 5,000–7,000 steps are perfectly fine for most people.

To track your steps, you can use:
– Smartphone apps (most modern phones track steps).
– Smartwatches or fitness trackers (for more accurate results).
– Pedometers – Just like the old Manpo Kei.

Remember: The number 10,000 itself means nothing—what matters is that you increase movement and find the right step count for your lifestyle!

Read also: The Biggest Myths About Healthy Eating