How many steps should you take a day? The 10,000-daily step goal was made famous by one of our favorite companies, FitBit – and for good reason – it adds up to about five miles each day. It allows you to reach your 30 minute recommended daily exercise target, and adds up to about 150 minutes of moderate exercise per week. However, is 10,000 steps enough for you? That depends. Are you trying to lose weight, or trying to recover from an injury? Your step count should vary depending on your goals. Walking has become even more important, especially in 2022 where health has come to the forefront in the face of the pandemic. Read more about why it’s more important to walk in 2022.
YOUR FITNESS GOAL: INJURY RECOVERY
If you're recovering from a foot, knee, hip, or back injury, you may not want to jump straight into walking 5 miles, as you may do more harm than good. You'll also want to avoid burning yourself out and furthering injury. This is also where FitMyFoot custom fit 3D printed orthotics can help. FitMyFoot has been shown to help reduce pain, lessen fatigue, and promote alignment in your foot, knees. and back.
With this new lease on life, you are free to add the recommended weekly increase of how many steps you should take daily (around 1,000). So if your baseline is 4,000 steps per day, set your goal at 5,000 and watch your athleticism skyrocket!
YOUR FITNESS GOAL: WEIGHT LOSS
How much weight do you want to lose? The Academy of Nutrition recommends slow weight loss for lasting results. This usually equates to around 0.5 to 1 pound per week. Completing 10,000 steps each day typically burns about 2,000 to 3,500 extra calories each week. One pound of body fat equals 3,500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing 10,000 steps each day. However, this needs to be paired with proper diet. (See 33 Tips to Eat for Weight loss)
YOUR FITNESS GOAL: HEALTH MAINTENANCE
If you're happy with your current fitness level, or you've already met your goals and you're looking to just maintain, 10,000 steps per day could be just what you need. Walking (or running) is not only one of the best ways to stay active and keep going, but a 30-minute daily stroll helps you maintain your recommended 150-weekly minute exercise allotment. The rest is just gravy!
One study out of California State University showed that mood lifted in correlation with walking. Researchers at the Harvard School of Public Health also found that 30 minutes of walking each day cut stroke risk by a minimum of 20%.
So are you ready to #keepgoing? Step out of pain and into FitMyFoots custom fit, 3D printed orthotics today! If you’re still wondering “How many steps should I take daily?” and how you can reach your personal exercise goals, you can learn more from our previous article about Walking 10,000 Steps The Easy Way (While At Work!).