There was a great hue and cry in recent years about "steps." I came across it at a national conference when I observed someone wearing a wristband step counter. I inquired. "ten thousand steps a day, gotta have em," I was impressed by the number and asked about the reason for it. The answer was two parts elusive mixed with on part ambiguous and stirred carefully with a reference to "a study."
I got to looking into that later. It turns out that the 10,000 was a marketing tool for a Japanese company They liked the name they had for their step counter, which translated to "10,000 step meter," according to the folks at Harvard Health (there is no indication where they copied it from, so it might be their own work). That's right folks, the 10,000 steps might have been simply made up. That is challenging. Usually, we think science is about facts, hypothesis, tests, replication, confirmation, etc. etc.
In 2022, Inc. noted "scientists finally did a sturdy." Yes, after years of advice regarding 10,000 steps, the scientists actually gathered some data. The article notes the dearth of prior science. It cited a JAMA article recounting data gathered by following individuals and counting steps. The results were that people who exercise are healthier. This is not science, nor surprising. The study found nothing "particularly special about 10,000 steps." In fact, the experts there concluded: "7,000 steps seemed to be an important inflection point."
Back in 2022, I concluded that some is better than none and more is better than less (as to exercises, the whole second part of that analysis falls apart when applied to pizza, although it remains that some is better than none). The whole analysis falls apart with a whole slew of things like viral exposure (none is better than some, you get the point). See Exercise is Good (October 2022).
Despite this, some doubled-down. The University of Kansas noted in 2022 "10,000 steps might really be the ‘magic pill’ everyone is seeking." There is no indication that Kansas shares Harvard's acceptance of plagiarism, so it is likely it arrived at its conclusion independently. The University of Kansas actually cited data (thank you Mr. Deming) from a JAMA Neurology article that concluded 9,800 steps had been "linked to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes. "
Notably, the University of Kansas says that less exercise was also helpful, not as helpful, but helpful. It seemingly agreed with the "some is better than none" hypothesis I voiced earlier that year. Nonetheless, they did not cite my October blog post of that year? In fairness, I don't have a big Kansas following.
The story seemingly won't go away. Scientific American expounded in 2023. Newsweek picked up the steps debate in 2024. Newsweek essentially said exercise is good. It concluded "at least 3,967 steps a day" was a good threshold, but reiterated the 8,900 from 2019. It also recommended incrementalism, add a few steps to increase over time.
More recently, Yahoo weighed in (sorry, couldn't help myself). It says that obescity is increasing (who knew?) There is a discussion of risk factors for being fat, and another JAMA article urging activity. This JAMA effort measured "rates of obesity" in people who walked a significant amount (8,236 steps per day). If you don't count steps, know that is over three miles.
This recent study supports that there are "genetic risks of developing obesity." If you have those genetic risks, then more steps are needed. They seemingly conclude that those folks need to increase by 2,280 "for a total of 11,020 steps per day." Yes, if you are facing an uphill genetic battle, you will need more exercise to counteract it. That is blatantly logical. As your BMI increases, your volume of steps must also, in order to be effective in controlling or reversing weight.
This can reach the absurd. The study reportedly says some people need "more than 14,500 daily steps." That is, in scientific terms, "a lot." That is more than 5 miles per day. For a long time, I did 10,000 steps before breakfast daily. Yes, you will lose weight. Yes, you will feel better. Yes, you will spend a lot of time walking. Yes, you may have to give up other things like TV shows, books, etc. Hint - find someone you enjoy walking with.
The folks at Yahoo address the reality and rationality of the "14,500 steps a day." There is a concession that such a volume is challenging. There are a variety of ideas presented, and an admission that "obesity is a complex disease." That is challenging in itself. I am not convinced obesity is a disease, but am comfortable that it can be caused by various diseases and by genetics, and by no means are all causes demonstrated or known.
All these studies. All the money for all these studies. The answer (I am not a medical doctor, nutritionist, or scientist, but I did recently walk off over 60 pounds) is to do more. It does not really matter how many steps you take today. Just take two more tomorrow (one more headed away from your house and that adds one more headed back home). The fact is 14,500 is a big ask. But one? You can walk to the corner today. Tomorow? One more step.
If you add one step a day for a year, you could be a long way from home! But it will happen one step at a time. At the end of a year, you could be up to 730 steps/day. At the end of two years, over 1,400 steps. It will take a few years at that rate of increase, but you will undoubtedly and measurably improve. If you feel up to it, increase by two steps a day.
And, it is always best to consult your medical doctor before starting any exercise program. But, the first step is deciding you care enough, about yourself, to drive down your risks for cancer, diabetes, depression, cardiovascular disease, and death. In addition, your chances of developing dementia will also decrease. Sure, more is better. But, really, remember some is good.
