{"id":938888,"date":"2024-11-05T21:38:05","date_gmt":"2024-11-05T21:38:05","guid":{"rendered":"https:\/\/ouraring.wpengine.com\/?p=938888"},"modified":"2024-11-19T22:04:59","modified_gmt":"2024-11-19T22:04:59","slug":"how-many-steps-per-day-do-you-need","status":"publish","type":"post","link":"https:\/\/ouraring.wpengine.com\/how-many-steps-per-day-do-you-need\/","title":{"rendered":"Take a Walk: How Many Steps Per Day Do You Actually Need?"},"content":{"rendered":"

Go for a walk. It sounds almost too simplistic a tip to benefit your heart health. But extensive research has proven the adage to be true.\u00a0<\/span><\/p>\n

Still, you might be wondering: How many steps do I <\/span>actually<\/span><\/i> need to improve my health? Read on to find out how many steps per day can actually yield health outcomes.\u00a0<\/span><\/p>\n\n\n\n
Member Tip:<\/strong> Track your <\/span>daily step count<\/span><\/a> with Oura, and see whether increasing your steps may impact your <\/span>Cardiovascular Age.<\/span><\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Where Does “10,000 Steps Per Day” Come From?<\/strong><\/h2>\n

If you were to ask someone (or Google) how many steps per day you need to be \u201chealthy,\u201d you\u2019d likely get \u201c10,000 steps\u201d as your answer. But where did this number come from, anyway?<\/span><\/p>\n

The 10,000-step goal can be traced back<\/a> to a marketing campaign by a Japanese <\/span>pedometer manufacturer<\/span> in the 1960s. The name \u201cmanpo-kei\u201d in Japanese translates to \u201c10,000 steps meter.\u201d The campaign was a success, and the 10,000-step goal was then widely adopted, but it\u2019s not the only way to experience health benefits from a walking routine.<\/span><\/p>\n

How Many Steps Do You Need Per Day?<\/b><\/h2>\n

Some research has indicated that around 7,000 steps per day is the ideal step goal: A 2021 <\/span>study<\/span><\/a> published in<\/span> Nutrition, Obesity, and Exercise <\/span><\/i>found that 7,000 steps a day was associated with a 50-to-70% lower risk of premature mortality.<\/span><\/p>\n

Another <\/span>study<\/span><\/a> from 2019 had similar findings, attributing 7,500 steps per day to optimal health outcomes. Interestingly, the study found that the benefits of walking leveled off after 7,500 steps.<\/span><\/p>\n

Ultimately, any steps are better than none. If you can comfortably achieve 10,000 steps per day, great. If the thought of 10,000 steps feels unattainable, however, lower your step goal to something you can be consistent with\u2014and work your way up when you’re ready.\u00a0<\/span><\/p>\n\n\n\n
Member Tip:<\/strong> Your personalized, daily activity goal<\/a> on the Oura App automatically adjusts depending on your Readiness Score<\/a>. When your readiness is high, your activity score will reflect this, indicating that your body is ready for movement.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

More Is… More?<\/strong><\/h2>\n

Additional research confirms that the more you walk, the more health benefits you’ll reap.<\/p>\n

In <\/span>a 2023 study<\/span><\/a>, researchers conducted a meta-analysis using data from 17 individual studies and more than 226,000 participants. They discovered that every 1,000-step increment was linked to a 15% reduction in all-cause mortality, while every 500-step increment reduced cardiovascular mortality by 7%. The more participants walked, the greater the cardiovascular benefits\u2014upwards of 11,000 steps per day.<\/span><\/p>\n

An earlier <\/span>study<\/span><\/a> supported these findings, concluding that walking 10,000 steps per day reduced blood pressure, improved maximum oxygen intake (VO2 max), lowered <\/span>resting heart rate<\/span><\/a>, and reduced <\/span>sympathetic nerve activity<\/span><\/a>\u2014all important indicators of cardiovascular health.<\/span><\/p>\n

READ MORE: <\/span><\/i>How Oura Measures Steps<\/span><\/i><\/a><\/p>\n

How Long Does it Take to Walk 10,000 Steps?<\/b><\/h2>\n

<\/b>\"\"<\/a><\/h2>\n

10,000 steps is equivalent to about 5 miles, or 8 km. Depending on how fast you walk, this can take you an hour and a half\u2014or more.\u00a0<\/span><\/p>\n

While any amount of walking is beneficial to your health, upping the pace can be <\/span>even <\/span><\/i>better for your heart health. A <\/span>study<\/span><\/a> from May 2024 found that brisk walking was protective against cardiovascular disease. In fact, the researchers found that a 1 mph increase in walking pace corresponds to a 63% reduction in coronary artery disease risk!<\/span><\/p>\n

Remember: You don\u2019t have to get all your steps in at once. When you track your steps using Oura, you may be surprised to learn that your daily routine is already doing the step work. Or, by making small adjustments to your routine, you can easily hit your step target\u2014keep reading for some tips.\u00a0<\/span><\/p>\n\n\n\n
Member Story: <\/b><\/strong>Oura member and new mom Bridgette S.<\/a> was pleasantly surprised to discover she was walking around 10,000 steps per day looking after her toddler, despite not working out as much as she used to.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Steps a Day Keeps the Doctor Away: The Health Benefits of a Consistent Walking Routine<\/b><\/h2>\n