Bring up “Gettin’ my steps in!” casually, and everyone knows what you’re talking about. Step counters (from Apple Watch to a pedometer app) work like a little Jiminy Cricket on our shoulders, not just counting steps but reminding us to stay as active as possible throughout the day.
It’s a voice in our heads pushing us to take the stairs or swing around the block when picking up mail — and that’s some valuable motivation! But I want people to get as much out of their step counters as possible (while staying safe), and there’s so much more you can do. Check it out.
Beyond that random 10K-step goal
Who came up with that magic 10,000 steps anyway? If it sounds suspiciously like a rounded-up marketing number, you’re right!
Take the way back machine to the mid-1960s, and you’ll find one of the first-ever Japanese step counters was called the “10,000 steps meter.” It was a brand name — plus the Japanese characters looked like a cute little dude walking. Fast forward to today, and we’re all stuck discussing that specific goal.
Science says something different. An extensive meta-analysis study dug down and found a few key details:
- Men and women under 60 benefit most from 8,000 to 10,000 steps daily. Once they hit that mark, there’s not a lot of evidence things improve significantly by pushing yourself further.
- People older than 60 benefit most from 6,000 to 8,000 steps daily, so their targets should be even lower.
- Around 500 steps a day makes a good minimum target for health advantages. That’s just like walking around a few city blocks!
- Also, keep in mind that “steps per minute” can vary a lot depending on your exact exercise, like walking uphill (around 130 steps per minute) vs. enthusiastically cleaning the house (around 110 steps per minute).
And hey, if you’re worried that your activity level isn’t what it should be, you’re not alone. People globally found it more challenging to get up and move during the COVID-19 years, and we’re still recovering from those habits. But go easy, Jiminy Cricket: Your goal is probably more in reach than you thought.
Ditch the calorie obsession
I have one final tip on getting the most from your step counter. Don’t get all tied up in burning calories. The real health benefit of getting those steps in is way more comprehensive.
Meeting targets helps improve heart health, reduce the risk of dementia or depression and stave off osteoporosis and arthritis. It’s even been associated with preventing cancers and generally lower mortality risk. Now that’s a significant improvement! So don’t make calories your end-all when thinking about step goals.
Quick action: How to check steps on your phone
Ready to check your exact steps? It only takes a few moments, and you may not need a tracker like an Apple Watch. Today’s phones have accelerometers and other handy sensors that can do the job if you carry them around.
Here’s what to do on iPhone:
- Unlock your iPhone and open the Health app.
- Your summary on the front page probably already contains some step information. But for a deeper look, select Browse in the lower right corner.
- Select Activity.
- You can view today’s activity levels, including steps, as well as activity levels for the past week. Select the Steps section for more details and options.
Now, one of the reasons I like the Apple Watch’s Activity Tracker is that it uses colored rings right on your Apple Watch to show when you’re meeting step targets. Keep in mind that wrist-based trackers are usually more accurate.
Checking steps on Android:
Android devices don’t have the Health app built in like iPhones, but you can download a free app for similar features like tracking steps. Just get the Google Fit app from the Google Play Store.
Once you have Google Fit installed, follow these steps to track your steps.
- On your Android phone, open the Google Fit app.
- At the top, tap the number for your Steps or Heart Points.
- To find your activity on another date, at the top, tap Day, Week, or Month.
Again, don’t sweat the small stuff, but build up a little sweat doing what you enjoy, and you’ll see lifelong benefits!