Forget 10k Steps — This is More Important
Despite the daily recommendation of 10,000 steps, many adults only hit somewhere between 5k and 7k each day. Don’t panic if you fall in the average range, though. Some experts believe that speed matters more than duration, so 10,000 slow steps may not be a way to improve health. Instead of pushing to hit a specific number of steps, consider speeding up workouts instead.
Experts have been recommending a 10K-per-day fitness goal, but we can potentially increase our lifespans without it. Focusing on speed, not duration, during walks may provide as many, if not more, health benefits as someone who regularly logs 10,000 steps every day. Learn more, below, about how trading speed for duration may improve well-being.
Just 10 Minutes a Day Can Boost Health
We don’t have to trek through the entire neighborhood to improve health if we take brisk walks on a daily basis. Experts say that just 10 minutes are enough to get the heart pumping if we walk quickly. In fact, walking quickly for 10 minutes a day can decrease the risk of early death by 15%.
Brisk 10-minute daily walks also lower the odds of getting cancer by 20%, dementia by 30% and diabetes by 40%. There are also other benefits, such as a firmer figure, lower blood pressure and an improved mood.
How much is enough?
Many adults have their own interpretation of a brisk walk, so it can be difficult to figure out what that actually means. Knocking out at least 2.5 to 4 miles per hour is the definition offered byt the Centers for Disease Control and Prevention. That's equal to one mile every 15 to 24 minutes. Those who are already moderately fit can aim for 15-minute miles.
As with all fitness attempts, we need to consider how we feel during the walk above all. Breathlessness and a fast-beating heart is about right. But a leisurely stroll and not feeling any different during the walk than while running errands is too slow, pick it up.
Don’t Throw Away That Pedometer Just Yet
Although speed matters more than the number on a pedometer, wearing it may help track progress. On average, a brisk walk requires logging approximately 100 steps per minute. A pedometer can help to monitor step count and progress toward this goal, and it can be motivating to track whether those steps are increasing over time. Some may find it helpful to keep a daily fitness log with step count and workout length to help determine whether their routine qualifies as a moderate-intensity walk.
So keep that pedometer, especially if it builds motivation, but shift your focus to speed rather than the number of steps to start racking up results.
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