How many of us have a goal of 10,000 steps a day? And how many of us know where this “golden” number actually came from? Probably not many. The 10,000 steps myth was originally a marketing tool, dating back to 1965, when a Japanese company created a device called “manpokei,” which translates to “10,000 steps counter.”
It has been suggested that if the population increased their average daily steps from 4,000 to 10,000, they would burn around 400 more calories per day, and science suggests that these results can apply to any number of additional steps.
Take this study for example: After tracking 2,100 adults who used pedometer fitness devices for 11 years, they found that 10,000 steps doesn’t mean anything special. Instead, the more you exercise, the better: 5,000 steps is better than 4,000, 6,000 steps is better than 5,000, and so on. Similarly, other studies have found that walking just 3,800 steps a day can reduce cognitive decline by 25%.
Additionally, there’s no straightforward equation: X steps = Y calories. How fast you walk, the type of terrain you walk on, how much muscle you have, and your weight all affect your results. Ultimately, there’s no point in binding yourself to these arbitrary numbers.
Fitness coach Fiona Simpson discovered this for herself: “I literally always thought 10,000 steps was ‘normal’ or ‘optimal’ because I hear that number so often on social media and it seems like a good number when it comes to steps,” she wrote on Instagram. “But I’ve gone from an average of 12,000 steps to 7,000 (I aim for 6,000) and the difference has been amazing!”
She picked up this habit during the height of the pandemic, when for many of us, including me, getting outside for an hour of exercise every day was the only way to stay sane, and setting an achievable step goal at the time gave me a much-needed dopamine hit. But life was quieter back then; there was no 60-minute+ commute to the office or social life to adjust to. So why are we still clinging to such an illogical and frankly irrational habit? Tired Is it a habit? As Fiona discovered, breaking it might be just what you need to make your life a little easier.
Here’s everything she learned when she cut her step goal in half.
1. “My personal best is the best I’ve ever had.”
“I feel like superwoman at the gym right now,” says Fiona. “I never thought walking would burn so much energy, so it’s crazy how my PBS has skyrocketed!” This makes a lot of sense: NEAT (non-exercise activity thermogenesis), or everyday movement outside of exercise, can account for up to 50% of your TDEE (total daily energy expenditure), while exercise only accounts for around 10%. This means that walking burns much more energy than exercise does, so cutting down on steps means you’ll have more energy left in the tank for your gym session.
2. “Hunger becomes more stable”
“I no longer feel as hungry, and food makes me feel full and satisfied, rather than feeling hungry 24/7,” Fiona explains. This ties in with what I said earlier: walking burns more energy (i.e. calories) than exercise, so you’re less likely to feel hungry.
3. “My stress levels have decreased.”
“Trying to get 10,000 steps a day was honestly super stressful,” Fiona says. “I felt like there just weren’t enough hours in the day, and I hated trying to cram them all in.” Raise your hand if you can relate. I’m with you.
Even as the world returns to normal after the pandemic, it’s amazing to think that some of us are still trying to make time to log so many steps. I know habits are hard to change — the idea of working in an office five days a week after working from home for over a year still seems completely ridiculous — but think of all the other things you need to make time for: commuting, socializing, beauty routines (we applaud those who took care of them during lockdown) — it all adds up.
4. “There’s so much more time in the day.”
Building on the above points, Fiona adds: “I can take my time, do more for myself and enjoy the gym without dreading the steps.”
5. “My productivity has increased dramatically.”
“Following those last two points, I’ve found I can get a lot more done and take my time with things that I would have rushed and stressed about before,” Fiona explains.
6. “I’m recovering better in the gym.”
“I don’t feel as sore after training and I feel well rested after!” says Fiona. There’s a difference between active recovery and rest days. Active recovery can include LISS (low intensity steady state) walking, but complete rest days should also be part of your routine. Research shows that if you don’t, your muscles won’t be able to bounce back after the tiny tears they cause during training (a process called sarcomere hypertrophy), which could hinder your goals.
7. “I no longer feel the need to walk to supplement my diet.”
“By cutting back, I realised it wasn’t so serious. If I fall short on my goal a few days, it doesn’t make any difference,” Fiona says. Indeed, as the aforementioned study shows, you don’t really need to hit your goal (or surpass 10k, as in Fiona’s case) to see results. And your mental health should come first. Always.
If you need help with your own or someone else’s eating disorder:
Contact your doctor and explain what’s going on so they can get you professional help.
Contact the UK eating disorder charity Beat on 0808 801 0677 or at beatatingdisorders.org.uk.
Contact eating disorder support service Seed on 01482 718130 or seedeatingdisorders.org.uk.
