Is 10,000 Steps Too Many for You? Good News! Benefits Start at 2,517

[@janetfisher5992]

So very nice to see Keith and he looks well. Really miss your old blog with him and the pup. Great advice. I am 80 and swim minimally 4 hours a week and walk quite a bit. I do hit 6,000 often. Have an old basic Fitbit watch I wear faithfully especially swimming and burn 210 calories each hour session. So slow but steady and feel great. Movement so important as I can attest to. Get off the sofa seniors. Keep moving. Thanks to you both. From Northern Canada.

[@MsWander2222]

Wow! You are an inspiration!

[@lachaelawells-andrew7119]

This is my first time here so I did not know who these people are but they look great!!!

[@sherrywoodrum7577]

I get between 5,000 & 6,000 steps a day. I also swim for an hour a day, at least 6 days a week. My horse, dogs, & garden keep me busy. I'm 71, so I feel pretty good about what I get done. Arthritis has slowed me, but it hasn't stopped me. Just keep moving, folks❤

[@gman77gas]

I do 2 mile swim 5 plus days a week and lift weights, walk 3 miles. I am a bit behind u at 68. Best shape of my life...

[@sherrywoodrum7577]

@@gman77gas good job!!

[@barbaras8838]

there are even tables (online) that help you translate the other activities into steps!

[@GreenfieldsHomeplace]

I used to get a bit discouraged when I didn’t hit 10,000, but then I realized just how busy I was all day, constantly moving and I would end up with anywhere from 4500 to 7000 steps each day. I’m really good with that because it’s every day and I feel good. Thank you for this video!

[@ProdigalNomad]

I believe the 10,000 steps a day thing is probably one of the greatest marketing ploys ever, originating from a Japanese company YAMASA TOKEI KEIKI in the mid 60s to sell their pedometer called the "manpo-kei" which literally meant "10,000 steps meter" in Japanese. To this day, millions of people worldwide accept this as some sort of a matra to define overall fitness. While, it's not a bad number to go by and it does encourage getting out and moving your body, there is no scientific evidence to state that 10,000 steps is end all be all. It's amazing how we just accept things. Thanks Dr. Becky and Dr. Keith for this video. Dr. Becky, I must say you exude such a warmth and genuineness in your soul unlike some youtubers who come across as fake and phony.

[@VictorMongrelPrawira]

well said

[@brothernorb8586]

You guys are truly pioneers in this space

[@livincincy4498]

Walking after meals is probably the best idea. You can also walk before. Depleting some stored energy is the goal.

[@ellen9579]

❣️ Makes my heart smile seeing you and Dr. Keith ❣️

[@andreasteinmann8888]

I’m so relieved to learn I don’t need to hit 10K steps per day. Working a desk job made that very difficult but I can definitely make the new guidelines my goal.

[@billyrbii]

It is just so good to see you both in videos together. Thanks for another good one.

[@Picklesball]

Keith! Great to see you!!

[@masterchiefburgess]

Yeah it's nice to see Keith back in some videos. I miss the 2FitDocs days!

[@amykolstee5212]

It was so nice to see you and Keith both doing this video! Wow! I never knew this information! Thank you so much for sharing this!!!

[@HM-qx6em]

It’s so nice to see Keith again! I used to count steps on my phone but I don’t always have it on me. Recently I bought a fitness band/watch on Amazon, the Xiaomi Mi Band 7 Activity Tracker, a little less than $50. It’s simple and basic, just right for me.

[@MzShonuff123]

Keith looks so great! Glad to see you both doing well

[@CarolCattle]

I love my Apple Watch. The notification that I have closed my rings is a huge impetus to keep me on track.

[@kirstens5688]

So nice to see you both. Really miss you both on the show.

[@michellelaatsch3067]

There is not one video I have watched that I would say wasn’t beneficial! They all are! I always learn something and always feel encouraged after watching! Thanks to both of you for sharing your wisdom, knowledge, and experience! I appreciate it so much and will always be a fan! 😊❤️

[@beckygillaspy]

Thank you, Michelle! We appreciate the comment!

[@mariad1151]

Finally good news!! Luv the way Dr. Becky looks at Keith❤️ He is the cat's meow to her😻👩‍❤️‍💋‍👩

[@beckygillaspy]

LOL. He'll be happy to hear that :)

[@sonofagunn1967]

I don’t get wrapped up in gadgets. I’m closer you guys’ age, I think. But I found a great deal on a Garmin watch a couple years ago and I like it a lot. It does a great job all around and keeps up with my steps even if I’m in GPS mode. But I’ve learned something people should know if they are using a watch for step counts. It will count “steps” if you’re moving your arm repeatedly. I’m a fireman and I discovered this when I was standing in one spot loading hose onto a fire engine for about 45 minutes and my step count went up about 3,500. Conversely, I found out it wasn’t counting steps when I was pushing the lawn mower or shopping cart, because my arm was still. So, when I’m pushing the mower or shopping cart or working out with weights, I put the watch in my pants pocket. That gives me a much more accurate step count.

[@apl1515]

I really appreciate this video. Dealing with severe Rheumatoid Arthritis and so much daily pain. I just reduced my pedometer daily goal to 2500 and it’s much more sustainable for me to shoot for. Thank you!

[@ctnbanks8753]

Thanks Dr's Gillaspy for expounding on the different aspects of this topical issue.

[@bachkip]

Hello from PR thank you for being in the video nice to see you. 😊

[@mp-jg1hu]

Thank you for the excellent info! I always learn so much from you. Good to know the 10k step goal isnt hard and fast. I love my Fitbit watch because it keeps me motivated, not only with regard to steps, but also for improving my sleep, keeping hydrated, meditating, etc.

[@TheCallyjean]

Very interesting info - Thank you for sharing!!

[@substantialopinion1055]

it's wonderful to see you again! I have been following you for years and thank you for your excellent work. Greetings from Thailand❤

[@SofiNme365]

Great research! Thank you! 💙😊

[@ednoi53]

All right Kieth looking gooood!

[@getter_done]

Hello Dr Becky and Keith. Great to see you both! Great video! Hello from Canada 🙋🏻‍♀️

[@charlessommers7218]

Great info 👍

[@laurahorgan7657]

Great video! I count my steps with the Ultrahuman ring

[@joannarippon3910]

Great Information. Liked 👍🏼 & Shared ✅

[@beckygillaspy]

Thank you, Joanna!

[@johncarter4411]

I live the plan because i was trying to do keto and fasting and was not getting enough calories,

[@barbaras8838]

I had heard that with physical challenges 5000 would be good. I have a knee with torn meniscus and hip on the other side now osteoarthritis (bone on bone) - have reached 5000 per day as reasonable; when tired eg from travelling, I have to give myself a break. That said, I do now have to check what improvement in fatigue I can achieve by reducing carbs - see you there 🙂

[@PFort-vw4xk]

I needed some inspiration today. Thank you for the video. Still struggling so much and not sure why. Think I’m doing all the right things but not losing weight.

[@claremaidofthewave251]

Yeah 🎉 team Becky and Keith, looking good. ❤x

[@HombianceByTerri]

Excellent, actionable info; Thanks! Love seeing you both! 😍😍😍

[@2Kelly4ful]

Thank you so much for this information.

[@esther.f.g]

Some studies have shown that is enough with 6000 to 8000. I think that 10000 is too much, in my case is almost 2 hours and if I have to choose between one hour in the gym doing strength training and 1 hour walking, some days I prefer to train in the gym. I think that what is important is to keep the principle: we have to move, walk instead of watching TV or Instagram

[@debjordan4399]

I downloaded a free metronome on my smart phone to use when walking so I can set my pace and go. Without the metronome my pace is all over the place. This was extremely helpful information. Thank you both.

[@georgevadnais3516]

Nevermind the 10 000 steps a day, juste keep moving.

[@Cya-bebetter]

Thank you! I also notice a boost in my mental health when I walk, if my mood starts to droop it’s a reminder to walk. I try to walk every day. ❤❤❤

[@masterchiefburgess]

You don't even need an app. Just walk for a minute and count your steps. Then you can easily determine how many steps you've walked based on how LONG your walk is. I've never had a fit-bit or any step counting tool, and I've been walking for decades! Low-tech, I know - but it works for me.

[@richardwhittaker6216]

Great news! Like others have said, I use my Apple Watch to track of steps etc. Thanks again.

[@h-man2561]

I've been tracking my #'s for 9 yr's. I love #'s & averages so it's a game for me. 😊 I did 9,410 (all walking) last yr & all my markers improved vs 5,404 (all biking) the yr before like BP, resting heart rate & SpO2. This yr looking at past 12 months I'm at 8,529 (walking & biking) a bit behind but my markers are still improving. I always felt 8k was the most manageable with time & weather that slowed my average but not my improvement. I find if I do a 2 mile walk I'll end up getting to the 9k level somehow. I just become more active. I usually do a 4 mile walk or a 10 mile bike ride for my activities & I mow the lawn that pushes heart rate more. If biking put your watch under your ankle sock 🧦you'll get 1/3 more steps & still 1/3 short vs walking. These watches are made for are movement. With my 4 mile walks I always have a calorie deficit too! I just strive for -250 cal's daily & have dropped wight past 3 yr's. Slow& steady 🐢 wins the race. Next summer the goal is my high school weight. 🥇 Find what works for you & just stay active. 🍀

[@arlenewitt248]

Good to see both of you on. I so miss your 2 docs channel. . I am a 72 year old female and I try to hit at least 7k 5 days per week. I do have a question. How does age affect this 7200 to 8800 requirement. I ask because as I age, getting the steps in is getting harder and harder. Not only do I get more fatigued, but as my sense of balance deteriorates with age, increased speed is harder.

[@beckygillaspy]

Age was not factored in as part of the study. However, stay as active as possible. Feel free to incorporate a variety of exercises along with walking.

[@HS99876]

Thank you, my wife dose 10k steps a day 🚶‍♀️ , her VO2Max is 23( normal as per her watch) , I do 10k steps in one hour ( 3 times a week)🏃🏼‍♂️ and my VO2max is 47( excellent as per my watch). Walking is better than sitting on couch, it is good for mental health, but it won’t improve your fitness that much, especially if you are a younger person!!!! Walking is good if you can’t do any other activity or exercise!!! Not for Yonger people!!

[@mollys1584]

Thank you! I had knee surgery in the late 70's and have an arthritic knee. 10,000 steps has never been an obtainable goal forme. But I do walk briskly at least 20 minutes 7 days a week to hit my 150 minutes of exercise a week. Great myth buster!

[@clarewoosley8376]

Can someone tell me if it’s important to drink electrolytes in water while doing a low carb diet (50-125 g. per day)?

[@cmansfield3]

Yes it is! Sodium, Magnesium, Calcium, and especially Potassium supplementation is needed even moreso on a low carb diet. Get a good quality electrolyte powder and use it a couple of times per day. I always do it with breakfast and dinner since I don't work in an office and am on the road all day. I usually put a tablespoon or two of organic apple cider vinegar in a glass of filtered water, then a scoop of my raspberry- and lemon-flavored electrolyte powder (I use Dr. Berg's since most powders seem not to have enough potassium and his specifically addresses this). And I'll often blend a whole organic lemon into it (peel included). Lemon water is really good for your liver, helping reduce fatty deposits over time.

[@ted46aggie]

Higher number of steps keeps one outside in the sun longer and helps your bones. Sunlight is most important!!

[@josebrivera1716]

I walk 5 miles a day. It helps my blood sugar be lowered besides doing keto. I never ⬅️ never test as even prediabetic. I walk fast.

[@jstar1000]

I think the best thing to do is to do enough effort to make you lose your breath to where you can't carry on a conversation, sweat, get your heart rate up and get flush red in the face. Once you reach that point you've done way more then the average person and it does wonders for you health and well being and how you feel after you cool down. I ride a bicycle to do this and its a really enjoyable way to exercise but fast walking especially up and down hills will do the same thing.

[@singingbird4393]

You are amazing

[@DeniseBennett-w1v]

My to best doctors together 😊

[@PastorDanWhite]

I wear a Fitbit and use the Fitbit app. Also, my iPhone measures steps.

[@joerockhead7246]

any research on time frame of the steps? For instance 5k steps first thing in the morning vs. 5x1k throughout the day? I would think breaking steps up throughout the day would be more beneficial.

[@rudfil]

Walking is sure healthy for many people but just as important or even more than walking is what you eat every day.

[@tkhcompany]

I usually take anywhere between 10,000 to 15,000 steps at least 4 to 5 times a day and my body aches a lot 😅

[@peggykey5570]

Am 72 set my fitbit for 6,000 but always over. Am very active.

[@peterz53]

Thanks. 10K steps a day, counting all steps, is not hard to do. Been doing about 10 k/d for nearly 15 years, starting with a 20 minute sunrise walk (70 yo now) 20 minutes is about 2000 steps for me. Then throughout the day I make sure I do not site for long periods.

[@westfield90]

I got plantar fasciitis by walking 10,000 steps everyday for a month and a half.

[@ROD9569]

I thank depends on the person I started just walking 5000 steps am at 10.000 no special diet just stoped eating so much junk an lost 10lbs easy . just took my time it's been 2 mo.

[@Deanriley]

These artificial goals, like 10K steps, discourages lots of people. Getting daily exercise is my goal; sometime I go over 10K others 4K when doing weight training. 10K is not magic.

[@traceyarnaud8433]

According to a Harvard study the number is 7500 steps as optimal. More is fine but for cardiovascular benefits that’s the sweet spot.

[@brothernorb8586]

I ran across one of your old videos and watched the most recent. Had to search to find your new channel cause people were wondering if Keith recovered. Why you never updated is strange.

[@oclearning]

I still think that 10k steps a day is not a good way to go. Over time, walking wears out your joints, hips, knees, etc as it is still an impactful exercise. I prefer kettlebell training(most bang for your buck) and elliptical for steady state cardio. I also incorporate dumbbell strength training exercises on the other days.

[@lindab5789]

It is interesting to find out where the '10K steps' idea came from. But, in reality they were not really that far off with that amount, since science is now proving that 10K steps is the point at which the curve flattens. Not bad for 60 years ago, and apparently only anecdotal research.

[@jillytiffen6305]

Do you think chair based exercise with steps for 30 mins will give a similar result? Am a senior with mobility issues so it’s the best I can do unless I’m in the water…Just wondered if you might know because there isn’t much info on this kind of thing? Many thanks.😁

[@beckygillaspy]

While weight-bearing exercises would be more beneficial, keep up the movement!

[@peterz53]

PS You might want to look at the interval walking research where one walking period a day you alternate between normal walking speed and fast walking, 2 or 3 minutes in each regime. Showed a much larger reduction in blood pressure than normal walking.

[@chrisg1234fly]

I saw a well known UTer called Thomas who not so long ago quoted from peer reviewed journals that slow, long walking is the most beneficial. So contradicting journals. `Surley its best to do a bit of everything. I did 2 years ago and lost almost 30kg's in 6 months and felt great!!!

[@pattiemcd8790]

Ahhhh yes…Thomas Delauer. (sp of last name probably incorrect, anyhoo) Peer Reviewed Journals. 🤣

[@samuelbonacorsi2048]

I sometimes do 20,000 to 30,000 steps a day and if I do this once or twice a week for a month, I notice my CV endurance goes way up and I feel great. Obviously any physical movement is better than none, but I wouldn’t discount high step counts if you are physically able. Those benefit curves can be very misleading.

[@susankitchin325]

Thanks for this information! Folks won't need to beat themselves up anymore for not meeting that Magic 10K!

[@Jam-m7m]

We love you. Keith 😎 ❤ baby come back 🎶

[@livincincy4498]

What are the actual Relative & Absolute data points in this “ Risk “ reduction benefit?

[@beckygillaspy]

The link to the study is in the video description.

[@randomperson8771]

So for the last 60 days I've been using a step tracker on my phone and I'll gather it's not exactly accurate... I'm aiming for 15K a day due to being unemployed. somedays I do 20k plus. My daily goal I created was 12 as 10 didn't feel enough. according to the data in this video its more than enough. I might not be losing belly fat as yet. But I have noticed an increase in both calf and thigh muscles. My calves look hella impressive. I'll look to cut down on the steps and instead increase the pace as a way of an experiment for a month or so.

[@zoran947]

i use Samsung helth tarher 19K + It is Ok..ususlay walk but sime time run and wakling ..like Yo-yo

[@Sunlightsam24]

I dropped my Fitbit to 5000 steps. I go to yoga and strength train at least twice a day. Yeah goes to show you how medical ‘advice’ can be made up, 6 ft social distancing comes to mind as another example

[@kimberlyvalmera]

I work a very sedentary job. I do try to get up and walk around as I can but I do not get many steps in throughout the day but I get in the pool and water walk or do aqua jog in the deep end for an hour each evening. Because I swing my arms, it does pick up on step count. I always feel that's cheating lol but I guess not. Now I just have to find a way to get more steps in during working hours.

[@DebbieTDP]

Have you tried soleus pushups?😊

[@mariad1151]

Same. Sitting at PC all the time.. 40 years!

[@kimberlyvalmera]

​@@DebbieTDP I have! I do them when I remember lol

[@DebbieTDP]

@@kimberlyvalmera they are very helpful!

[@kindnesstoall]

I dropping from 10,000 to 8,000. I feel less stress trying to have to make the 10000.. whats crazy is that now that i lowered to 8,000 i actually make that and more. 😂

[@mariehughey5390]

Are these steps based on an average? I know it’s from 12 studies and 110,000+ people. But obviously some people need more steps and some less. I ask because I seem to need more recovery time in my routines in general than most of my peers.

[@beckygillaspy]

The studies combined the data from participants in multiple studies to assess the outcomes. You can think of the numbers we presented as the averages.

[@mariehughey5390]

@@beckygillaspy Thank you so much.

[@ralphparker]

Looking at the graph, I would target 6000 steps. Just saying. If you intentionally get 6000, you'll probably get significantly more. And this is about a 3 mile walk for me who is 5'8". Then, what about other exercising? How do you interchange other exercises with walking? They can't be totally independent.

[@ClydeVisser]

Looking good, Billie Ray! Uh, "Keith"! ;-)

[@Simonpt2000]

10k too many for me haha.

[@livincincy4498]

Mail / postal carriers are no longer thin people. They get 10,000 + steps and carry extra weight in their bag of mail. This flaw in the dogma is not explained.

[@adarateranroldan]

My guess would be that they're eating really calorie dense fast food while working.

[@spbill03]

I think Dr. Becky addressed this briefly and in more detail many times. Essentially "you can't out exercise [walk in this case] a bad diet"

[@pattiemcd8790]

The flaw is in their diet. Just sayin’

[@brucethomson3512]

Shows one comment......but then u go into comments....and there's nothing. Like dealing with big pharma.... NOT HONEST 🤣 Too busy with others stuff to do that many steps everyday. Hope ur keeping well Becky 😊 From Wellington Western Cape South Africa 😁

[@janedough6575]

10,000 steps a day. A gallon of water a day. Ten servings of vegetables a day. I think they pull these things out of their 🫏

[@suetsnbjj2853]

Awesome to see you guys together sharing this great information. Thank you for the opportunity for the free stuff! 🎉🩷💙