The step goal of 10,000 is the recommended daily step target for healthy adults, but it might not be right for you! Depending on your current activity level, we recommend that you monitor your own activity to set your own specific goal. Setting your own personal step goal is a great way to encourage more active choices throughout the day. Tracking your progress on your Dashboard can help you to stay motivated to move move in order to increase your activity level.
Choosing an Activity Tracker
Most wrist worn physical activity trackers convert the number of steps with algorithms into measures, such as the distance covered and the number of calories burned. Associated mobile applications provide insight into individual physical activity behaviour over a certain period of time. The 10,000 Steps website has Fitbit, Garmin and Google Fit integration to allow steps to be automatically synced.
A pedometer is a portable, user friendly device that counts stepsby detecting motion of the hips.A pedometer should be clipped securely to a belt, pants or skirt just above the hip in line with the knee. The pedometer must remain vertical, as it counts steps using a pendulumand spring mechanism, which moves up and down as you walk. Pedometers are a great low cost option for large workplaces and those who do not have access to phones and activity trackers.
Why 10,000 Steps
The goal of 10,000 steps is the recommended daily step target for healthy adultsto achieve health benefits.With continual advances in technology and our lives becoming more sedentary it now takes a concerted effort to make active choices.We can all make the effort to move more in small ways across the day, by parking further from the entrance to shops, taking stairs instead of escalators, standing while at work and walking to socialise with friends and family.
Activity trackers provide data which enables you to become aware of your physical activity levels, work towards a goal and monitor progress.Studies using the 10,000 steps per day goal have shown weight loss, improved glucose tolerance, and reduced blood pressure from increased physical activity toward achieving this goal.The following pedometer indices have been developed to provide a guideline on steps and activity levels:
- Sedentary is less than 5,000 steps per day
- Low active is 5,000 to 7,499steps per day
- Somewhat active is 7,500 to 9,999 steps per day
- Active is more than 10,000 steps per day
- Highly active is more than 12,500
Although the program promotes the goal of reaching 10,000 steps each day for healthy adults, this goal is not universally appropriate across all ages and physical function. There are some groups where the goal of 10,000 steps may not be accurate, such as the elderly and children. Your individual step goal should be based on current activity levels and overall health and fitness goals. For people who normally do fewer than 10,000 steps, increasing daily activity by 1-2,000 steps per day will provide health benefits.
Combining Two Recommendations
For healthy adults, the goal of reaching 10,000 steps each day should be encouraged along with theAustralian Physical Activity and Sedentary Behaviour Guidelines. To reach 10,000 steps, active choices should be made throughout the day as many adults struggle to reach 10,000 steps without also doing some form of planned moderate activity.
Thirty minutes of moderate physical activity such as walking, is approximately 3,000 - 4,000 steps. By combining both the goal of 10,000 steps each day and 30 minutes of moderate activity as recommended in the Australian Physical Activity and Sedentary Behaviour Guidelines, we are more likely to reach a physical activity level associated with health benefits. Remember one of the main points from the Guidelines though, doing something is better than none and doing more is better again, fits quite nicely with our slogan every step counts.
Always consult with a doctor or healthcare professional before commencing a physical activity program.
FAQs
Another way to count steps is by using an average step count. On average, men and women walk about 2,252 steps per mile. Using this figure, calculate your steps using distance. To find your distance walked, you can use an online tool like On The Go Map and select your walk from point to point to get the total distance.
What is the best way to count your steps? ›
Most activity trackers are generally accurate and reliable at counting basic steps. Display. Look for a device with a display that you can read in different types of lighting, especially if you'll be using it both indoors and outdoors.
How many steps a day is considered active? ›
Somewhat active is 7,500 to 9,999 steps per day. Active is more than 10,000 steps per day. Highly active is more than 12,500.
Can I count steps on my phone? ›
To access your step count, simply open the Google Fit app and tap on the “Steps” tile. Benefits of Using Android's Built-in Step Counter: Convenience: No need for additional hardware or app downloads. Accuracy: Leverages the phone's accelerometer to accurately track steps.
How many steps a day is considered healthy? ›
For general fitness, most adults should aim for 10,000 steps per day, with fewer than 5,000 steps being a sign of a sedentary lifestyle. However, the number of steps a person walks on average will depend on a person's age, current fitness level, and health goals.
How many miles is 10,000 steps? ›
Using 2,000 steps in one mile as an average benchmark, 10,000 steps is approximately 5 miles.
Do steps walking around the house count? ›
Walk Around the House
Taking a stroll around the house may seem like an odd method for getting your steps in, but it is actually a legitimate way to meet your daily step goals! Whether you live in a small apartment or a large home, simply taking the time to move throughout the house can add up.
Has anyone lost weight walking 10,000 steps a day? ›
Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.
How many steps a day to lose belly fat? ›
Popular fitness trackers and pedometers encourage people to take 10,000 steps per day, and one 2016 study agrees that 10,000 steps are ideal. This works out to roughly 5 miles of walking. People interested in walking for weight loss should consistently hit at least 10,000 steps each day.
Does walking in place count as steps? ›
Believe it or not, walking in place is a great way to meet your step goals while burning extra calories and staying active throughout the day. Anyone who wears a fitness tracker likely knows — right this moment — just how many steps they've taken so far today.
“Taking 10,000 steps a day is a traditional goal in achieving fitness and lowering the risk of heart disease and stroke,” Dr. Liana Casusi, MD, a licensed physician, tells Parade.com. "However, studies have shown that at least 15,000 steps daily is optimal to shed a few pounds for weight loss.
Do phones count steps accurately? ›
Your phone can measure your movements but overestimates your daily steps. Your phone uses GPS to track distance travelled. But try disabling it and you'll notice that fitness apps will still give you step counts. They do this using your phone's built-in sensors, which usually include an accelerometer and a gyroscope.
How to count steps manually? ›
On a standard running track, lane one is usually 400 meters (roughly a quarter of a mile), and therefore, four times around the track is about one mile. Count your steps for one lap (or 1/4th of a mile). Now, multiply your number of steps by four. You now know your steps for a one mile.
How far should a 70 year old walk every day? ›
Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.
What is a good distance to walk everyday? ›
The average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. It's a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks.
How many steps a day is sedentary? ›
Sedentary: Less than 5,000 steps daily. Low active: About 5,000 to 7,499 steps daily. Somewhat active: About 7,500 to 9,999 steps daily.
What is most accurate for counting steps? ›
The best pedometer watch depends on what additional features you might want. For pure step counting, the Fitbit Charge 5 is highly recommended for its accuracy and simplicity. For a more feature-rich experience, the Apple Watch Series 8 and Garmin Venu 3 are excellent choices.
What is the best item to count steps? ›
Our top picks
- Best Overall. Fitbit Inspire 3. ...
- Best Value. 3DActive 3DFitBud. ...
- Best All-Around Health Tracker. Fitbit Charge 6. ...
- Best Sensor Technology. Realalt 3DTriSport. ...
- Best Easy to Read. Ozo Fitness CS1 Pedometer. ...
- Best Clip-On. Pingko Portable Sport Pedometer. ...
- Best Rechargeable. Kontynu 3D Pedometer. ...
- Best Smartwatch Tracker.
During walking, a step is the distance from when you pick up one foot and put it back down on the ground (ie pick up right foot, swing forward, put right foot on ground). A stride is the distance of both the right and the left step.
What counts towards 10,000 steps? ›
10,000 steps is roughly equivalent to walking five miles or eight kilometres depending on your stride length, cadence, and height. If you are looking to get your 10,000 steps done all in one go, you'll be walking for around an hour and forty minutes.
