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Is it true that you need to walk 10,000 steps a day to be healthy?

2026-11-02 17:44:57Lifestyle SHKRUAR NGA REDAKSIA VOX

Is it true that you need to walk 10,000 steps a day to be healthy?

If someone has ever told you that you should walk 10,000 steps a day, you're not the only one who's heard it. But this well-known number doesn't come from medicine. It comes from a 1960s commercial for a step-counting device.

However, experts say the idea is not entirely wrong.

According to Jack McNamara, a lecturer in exercise physiology at the University of East London, the number was chosen because it was round and easy to remember. So it spread quickly, even though there was no scientific evidence behind it.

When scientists later studied it, it turned out that walking is actually beneficial. It is good for the heart and lungs, reduces the risk of some types of cancer and reduces the time we spend sitting, which, when prolonged, is harmful to health, writes The Guardian.

But the benefits of walking don't increase infinitely. The biggest difference is felt when someone who walks very little, about 2,000 steps a day, goes up to 4,000. Going from 8,000 to 10,000, or from 10,000 to 12,000, brings less benefit than many people think.

This doesn't mean we should sit more. If you enjoy walking, walk as much as you want, says McNamara. The problem arises when you follow steps just for the sake of the number and blame yourself when you don't reach them.

For those who already walk a lot, he suggests replacing some of the walking with something more intense, like running, brisk swimming, uphill walking, or brisk walking. Any activity that makes you breathe faster and raises your heart rate has more health benefits.


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