When asked , “ Were you surprised by the results of your study ?” Dr . Lee responded with yes and no . She went on to explain that previous studies have shown , when it comes to physical activity , some is good and more is better . However , she noted , there ’ s little data on steps and health , particularly the long-term health outcomes of individuals taking more or less steps in a day . Realizing this was a critical gap in collective knowledge , and especially considering how many people monitor their daily step counts , Dr . Lee let this serve as inspiration for her to lead the study . The information turned out to be invaluable because , after all , 4,400 steps per day is a very modest number of steps and a far more attainable goal for more sedentary people to reach .
Where did that more well-known goal of 10,000 steps per day come from , anyway ? Dr . Lee said it likely originated as a marketing tool for a company called the Yamasa Clock and Instrument Company in Japan . In 1965 , the Yamasa Clock and Instrument Company sold a pedometer called Manpo-kei , which roughly translates to “ ten thousand steps meter ” in Japanese . In order to promote the pedometer , the Yamasa Clock and Instrument Company may have inflated the significance of the 10,000-step benchmark , when in reality , it was just a convenient , albeit logical , number to use .
Dr . Lee noted that , for many people — for older people especially — 10,000 steps per day can be a very daunting goal . That ’ s why she and her team wanted to investigate whether this number was really necessary to lower mortality rates , or if there was some give in these numbers .
Dr . Lee was also asked if 10,000 steps per day is still a good goal , or should women now shoot for 4,400 steps a day ? Dr . Lee said if you can get to 10,000 steps per day , that ’ s fantastic , and she would certainly not dissuade you from that goal . For those who are inactive or significantly less active , however , it simply might not be achievable .
For most people , the average number of steps taken per day is 2,500 , and that ’ s just from doing normal activities , like going to the bathroom , walking around the office , and getting the mail . When you look at it this way , Dr . Lee noted , adding 2,000 steps per day more to your usual routine is very doable . You just need to move a little bit more .
If such a modest number of steps is associated with lower mortality , you don ’ t need to go for a long walk or hit the gym . The extra 2,000 steps you need to fit in to achieve that health benefit ( which is approximately one mile ) can be accumulated throughout the day .
Dr . Lee closed by saying that once you get into the habit of not sitting around so much , you ’ ll be surprised at how easy it is to get in the extra steps .
To celebrate Dr . Lee , her team , and their groundbreaking study , let ’ s close with 5 easy ways you can increase your daily step count .
1 . USE STEP-POWERED GADGETS
Step-powered gadgets like mini steppers , under-desk ellipticals , and pedal exercisers can allow you to accumulate steps while working or watching TV , and the benefits of using step-powered gadgets extend beyond increasing your daily step count . These gadgets promote blood circulation , enhance cardiovascular health , and contribute to calorie expenditure as well .
2 . PARTAKE IN VIRTUAL WALKING TOURS
It may not be feasible to travel across the world to get some steps in , so thankfully many tourism-based destinations offer virtual tours . Explore different cities or historical sites virtually through apps or online platforms that offer guided walking tours . Not only will you accumulate steps but you will also learn about new places and cultures .
3 . ENGAGE IN DANCE WORKOUTS
Have some fun and incorporate dance workouts into your routine . For the best results — i . e ., to achieve the highest number of steps — choose dance styles like salsa , hip-hop , or Zumba that involve dynamic movements and footwork .
4 . PLAY ADVENTURE GAMES WITH FRIENDS
Adventure or treasure hunt games typically require physical movement to progress in the game , meaning these interactive experiences encourage you to walk or run in real life to achieve game objectives . Playing with friends can help you all boost your step count .
5 . ACCEPT THE STEP-COUNTING CHALLENGE
Set personal step-counting challenges with rewards for achieving stepping milestones . For example , treat yourself to a relaxing spa day or a favorite healthy meal after reaching 4,400 steps per day for a week . You should also organize virtual step challenges with friends or colleagues using fitness apps that allow you to compete and track each other ’ s progress . This will help you hold yourself accountable to goals you set and motivate your fitness group to stay active .
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