Regular walking has many health benefits, including reducing our risk of heart diseases, type 2 diabetes and depression. Best of all, it's free. We can do it anywhere and, for most of us, it's easy to fit into our daily activities.
We often hear 10,000 as the golden number of steps to walk in a day. But do we really need to take 10,000 steps a day? Not necessarily. This figure was firstly popularized as part of a marketing campaign, and has got some criticism. But if it gets you walking more, it might be a good goal to work towards.
Where did 10,000 come from? The 10,000 steps idea was firstly formed in Japan in the lead-up to the 1964 Tokyo Olympics. There was no real evidence to support this number. Instead, it was a marketing strategy to sell step counters.
There was very little interest in the idea until the turn of the century, when the idea was revisited by Australian health promotion researchers in 2001 to encourage people to be more active.
Based on more evidence, many physical activity guidelines around the world including the Australian guidelines recommend at least 150 minutes of physical activity a week. This is the same to 30 minutes on most days. A half hour of activity is to about 3,000 to 4,000 steps at a moderate pace.
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