The 10,000-step target, a staple of fitness trackers, originated from a 1960s Japanese marketing campaign for an early pedometer called the Manpo-Kei, which literally means '10,000 steps meter'. Dr Yoshiro Hatano of Kyushu University of Health and Welfare devised the figure to encourage the Japanese to burn an extra 500 calories daily and combat a sedentary lifestyle. However, new evidence suggests that this goal may not be the most effective for health.
In a BBC experiment, Dr Michael Mosley and Prof Rob Copeland from Sheffield Hallam University compared the benefits of 10,000 steps against 'Active 10'—three brisk 10-minute walks totalling about 3,000 steps. Volunteers were split into two groups: one aimed for 10,000 steps daily, the other for three brisk walks. The Active 10 group found their routine easier to fit into the day, often walking together during work breaks.
Results showed that the Active 10 group performed 30% more 'moderate to vigorous physical activity' than the 10,000-step group, despite moving for less time. Prof Copeland noted that brisk walking raises heart rate, which lowers the risk of diabetes, cardiovascular disease, and some cancers. The 10,000-step group struggled to meet their target, while the Active 10 group achieved greater health benefits with less effort.
Mosley concluded that three short brisk walks are easier to incorporate into daily life and offer superior health outcomes compared to the often-unattainable 10,000-step goal. He found the findings encouraging, as they provide a more manageable path to fitness.
