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Episode 32: 10,000 Steps



10,000 Steps

For a long time already, counting daily steps has been quite a thing. There is a sense of fulfillment after reaching that 10,000-step goal you set and seeing all those burned calories on your pedometer. But is there any scientific basis behind why this 10,000-step goal gained so much popularity over the years when it is just like all other activities such as walking, jogging, and running? Does it really produce amazing results in a short period of time? In today’s episode, I will be discussing further what this 10000 steps goal really does to our body and why it is deemed effective by many who have tried it.


Key Takeaways:

Listen to this episode and learn more about:

  • Where the step counting phenomenon originated from and its benefits to your body
  • Different studies were done on the use of pedometers
  • Systematic reviews on the effect of step counting on your physical activity
  • How counting steps reduce the risk of other chronic diseases
  • Why so many people find the 10,000-step goal effective and sustainable
  • Studies that researched the effect of step counting on hospitalization and the long and short-term effects of step counting
  • Factors that may be considered before setting the 10,000-step goal
  • The recommended length of time you should be performing any physical activity

Reasons as to why the Concept of 10,000 Steps may be Widely Practiced:

  1. It is easy to comprehend.
  2. It is easy to measure.
  3. It sounds reasonable.
  4. It gives you a clear target to achieve.


“Any amount of physical activity is better than none.”

“Physical activity, regardless of whether it is exercise or not, is beneficial.”

“Just like any goal, start small and build upon it.”

“Ten thousand steps should not be the final destination in your journey to health, but your first few steps.”


To also help you get started and reach your target seamlessly, I have created a cheat sheet that you can download here.

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1. The effects of step-count monitoring interventions on physical activity: systematic review and meta-analysis of community-based randomised controlled trials in adults

Umar A R Chaudhry 1Charlotte Wahlich 2Rebecca Fortescue 2Derek G Cook 2Rachel Knightly 2Tess Harris 2

2. Daily step count and the need for hospital care in subsequent years in a community-based sample of older Australians Ben D Ewald 1Christopher Oldmeadow 2John R Attia 2

3. Using pedometers to increase physical activity and improve health: a systematic review

Dena M Bravata 1Crystal Smith-SpanglerVandana SundaramAllison L GiengerNancy LinRobyn LewisChristopher D StaveIngram OlkinJohn R Sirard

4. Effect of pedometer use and goal setting on walking and functional status in overweight adults with multimorbidity: a crossover clinical trial

Paul Y Takahashi 1Stephanie M Quigg 1Ivana T Croghan 1Darrell R Schroeder 2Jon O Ebbert 1

5. Effect of pedometer-based walking interventions on long-term health outcomes: Prospective 4-year follow-up of two randomised controlled trials using routine primary care data

Tess Harris 1Elizabeth S Limb 1Fay Hosking 1Iain Carey 1Steve DeWilde 1Cheryl Furness 1Charlotte Wahlich 1Shaleen Ahmad 1Sally Kerry 2Peter Whincup 1Christina Victor 3Michael Ussher 1 4Steve Iliffe 5Ulf Ekelund 6Julia Fox-Rushby 7Judith Ibison 8Derek G Cook 1

6. Patterns of adult stepping cadence in the 2005-2006 NHANES

Catrine Tudor-Locke 1Sarah M CamhiClaudia LeonardiWilliam D JohnsonPeter T KatzmarzykConrad P EarnestTimothy S Church

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