Why are 10,000 steps a day so important? Find it out here! Plus tips to get you there.

When it comes to improving your health, less is more. Less calories, a smaller waist size, lower blood pressure and a lower heart rate. But there is one number that may go up and that is the number of steps health experts would like to see all of us logging every day: 10,000.

Why 10,000?
The 10,000-step rule actually originated in Japan decades ago, thanks to a pedometer that used this number in its slogan. Many Japanese walking groups adopted the goal of logging 10,000 steps per day, and since then, other organizations have agreed with its effectiveness.

Since those early pedometers gained popularity, studies showing the health benefits of accumulating 10,000 steps per day have been racking up. This magic number is linked to lowering blood pressure and glucose levels, for example. It’s a great way to keep unwanted pounds off. The 10,000 steps have even been associated with reducing depression. But perhaps the only reason you need to remember is that this amount of activity most closely coincides with the recommendation that adults do at least 150 minutes of moderate-intensity exercise every week for improved overall health.

Get started
Your first step toward hitting this new target is to discover your current daily steps. To do that, you’ll need a pedometer or an activity tracker like a Fitbit. Track your steps for three to five days, then average them out: That’s your baseline daily step count. Don’t worry if your figure is far below the 10,000. The average person takes just between 5,000 and 6,000 steps per day, so you’re not the only one. Next, set a realistic goal for more walking. For most people, adding 500 or 1,000 extra daily steps at a time is doable. When that new number feels comfortable, continue adding steps until you reach the full 10,000. Be patient, and remember that any increase in the amount of physical activity you’re getting on a daily basis is a good thing.

Tips to walk more – without even noticing:

• Choose stairs over elevators and escalators whenever possible.
• Park farther away from entrances to buildings.
• Take a 10-minute walk during lunch or at another point in your workday.
• Schedule walking meetings with colleagues whenever practical; and consider walking to a co-worker to discuss something you’d normally handle via e-mail.
• Look for errands that you can cover without getting into your car, like the ATM, supermarket, or book store.
• Rather than catching up with friends or family over happy hour, schedule an active outing like a walk.
• Whenever you’re on the phone, walk as you talk.
• Set a timer to remind yourself to walk five minutes every hour.
• At home, be less efficient with your chores: Make a few trips to put away the laundry, for example. Or take the grocery bags in one by one.