Benefits of 10,000 steps a day

Benefits of 10,000 steps a day

Take 10,000 steps a day for your weight and health.

10,000 steps a day is the number of steps recommended to promote and maintain health. Increase your steps to lose weight, body fat, and inches, and improve your health and well-being.

Lose weight, body fat, and inches

In a small study of overweight participants, those who got at least 9,500 steps a day for 36 weeks experienced weight loss and fat loss.

Participants lost approximately:

Participants in this study were previously sedentary and added 4,000 steps (on average) to their day to achieve these benefits.

If you are already getting 10,000 steps a day and not losing weight, increase your steps to 12,000-15,000 a day.

Improve your health

A study of 762 employees involved in a 16-week pedometer challenge (Global Corporate Challenge) showed health improvements.

Participants experienced:
  • Lower blood pressure
  • Lower risk for heart disease
  • Lower risk for type 2 diabetes

Employees who took at least 10,000 steps a day rated their health as significantly better than employees who took less than 10,000 steps. .

Improve your well-being

A study of 1,000 British Gas employees who participated in a 16-week pedometer challenge (Global Corporate Challenge), showed improvements in well-being.

Participants experienced:
  • Improved concentration at work
  • Better sleep
  • Greater enjoyment of day to day activities
  • Increased confidence and self esteem
  • Improved satisfaction at work
  • A greater level of happiness
  • Less stress over family, health, financial, and work problems.

77% of participants took at least 9,000 steps a day; 47% walked more than 12,000 steps a day. The more steps employees took, the lower their daily stress..

Schneider, P.L., Bassett, D.R., Thompson, D.L., Pronk, N.P., & Bielak, K.M. (2006). Effects of a 10,000 Steps per Day Goal in Overweight Adults. Am J Health Promot Nov-Dec;21(2):85-9.
FCDP Evaluation of a Four-Month Low-Impact Physical Activity Workplace Intervention (2008)
Steps to Health: An Evaluation of the Impact of Participating in the Global Corporate Challenge. A report prepared for Global Corporate Challenge 2012 by Philip Gibbs and Professor Susan Cartwright. 1/14/2010.

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Stephanie Averkamp

About the Author was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...

Stephanie Averkamp

Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...