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How many steps should we take a day to avoid being sedentary?
Our activity levels will vary depending on our job: whether we’re office workers or lumberjacks. This accounts for a different daily calorie expenditure, in fact, being sedentary has a direct negative impact on our cardiovascular and mental health, as well as on our physical shape.
Discover your activity level based on your number of steps per day
| Number of steps | Status |
|---|---|
| – 5000 steps per day | inactive |
| 5000 and 7499 steps per day | slightly active |
| 7500 and 9999 steps per day | moderately active |
| 10 000 steps or more per day | active |
| around 12,500 steps per day | very active |
Walking helps you lose weight and prevents obesity
Below, using the calculator, you can see the impact of increasing your daily steps on your weight over time.
Impact on your daily calorie expenditure
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Walking for good health: How walking more can combat the harmful effects of a sedentary lifestyle?
The health benefits of walking: Why we should aim to walk more
Walking more and aiming for 10,000 steps has many proven benefits for both physical and mental health. Here is a non-exhaustive list to help motivate you to get moving.
Increasing your number of steps a day will:
- increase your basal metabolic rate, maintain a healthy weight and therefore reduce the risk of obesity
- reduce cardiovascular risk
- reduce the risk of many cancers, particularly breast, colon and prostate cancer
- reduce type 2 diabetes and regulate blood sugar levels
- maintain good muscle mass
- improve bone health
- stabilise blood pressure
- improve sleep at night and alertness during the day
- combat mental illness (stress, depression and anxiety)
- combat back pain
- improve cognition
How much should you walk if you’re looking to become more active?
When you’re sedentary, i.e. you walk less than 5,000 steps a day, it’s worth setting yourself the target of 8,000 to 10,000 steps a day, or getting close to it. To take 10,000 steps, you need to walk for 1? hours a day. This can be done gradually by incorporating walking into your day, as we recommend below.
How to incorporate more walking into your day
It’s important to find ways of incorporating more steps into your day, even if you have a busy schedule. Here are some ideas for increasing your step count:
- Walk to meetings: If you have a phone meeting or conference, consider walking to it. It’s a great way to build more movement into your working day.
- Take a walking break: Instead of sitting around during your breaks, use the time to go for a short walk. Even a 10-minute walk can help you reach your daily step target.
- Walk during household chores: Whether you’re doing the shopping, cleaning the house or mowing the lawn, try to walk as much as possible during these tasks.
- Walk with someone: Walking is more fun when you have company. Organise regular walks with a friend or family member to make the activity more enjoyable.
In conclusion, the goal of 10,000 steps a day is an excellent way of combating a sedentary lifestyle and improving your general health. However, it’s important to remember that every step counts, and that even a small increase in your daily physical activity can have beneficial effects on your health. So don’t hesitate to get up and get moving, no matter how many steps you take. Every step you take will bring you closer to your goal of health and well-being.
