What's the Best Daily Step Goal for Fitness?

Fitness trackers have become pervasive in today’s society, with most of them defaulting to a daily goal of 10,000 steps. But is that the best goal for optimal health?

The magic number of 10,000 steps—about five miles—is believed to have originated in Japan, during the 1964 Tokyo Olympics when the country was focused on fitness. Numerous studies have attempted to validate, with different results, the theory that 10,000 steps per day is the best goal for physical health.

Research suggests getting even 4,400 steps a day will confer benefits, with the greatest benefits at around 7,500 steps a day. Experts now say what is more important than a step goal for reaching and maintaining a healthy weight is getting moderate to vigorous exercise that burns about 200-300 calories each day. The movement required to achieve these goals will vary depending on how fit a person is.

While a goal of 10,000 steps is not necessary to stay healthy, staying in motion throughout the day is a great way to achieve better health. These simple tips can help add more activity to a typical day:

• Track your movement with a fitness watch, rather than a phone or pedometer which aren’t as accurate or convenient.
• Try adding distance by taking the stairs or parking farther away from your destination.
• Spend your lunch hour walking.
• Listen to an audiobook during walks, or take a walk in a park or forest and enjoy the sounds of nature.
• Try to take a short walk after each meal to help with digestion and to boost energy.
• Add movement during otherwise inactive times, such as walking in place or to another room during commercial breaks while watching TV.
• Switch your mindset away from always being efficient—carry in one bag of groceries at a time or make several trips instead of one when doing laundry or cleaning up the house.