10,000 steps question

dreesska

I wear a fitbit and always try to reach 10,000 steps per day, which totals roughly 5 miles. In people's opinions/experience is this sufficient exercise each day or should I be doing something additional? Most days in order to reach this number I am going for an intentional walk, doing the treadmill or walking to places I need to go. Unless I do the treadmill I don't "feel" like I am exercising everyday. Thoughts and thank you!

thavoice

Personally I dont think steps during your normal day are a tremendous form of exercise most because many times it is just meandering around at work or the yard. 10 sets here, 20 steps there, 50 steps here, 50 steps there at most place, in my opinion, are not on the same level than if you went out and took a nice walk at a decent pace that can get your heart rate going a little bit.

I can walk quite a bit at either of my two jobs i work most days. The many, many, many trips up to the front and back really add up, but personally dont come close to the type of HR I could get if I went and did those same amount of steps on a good walk.

To each their own though. Many times you set up your system to the lifestyle you have. If you set it up as somewhat active then I wouldnt def not count it. If you set it as sedentary then possibly.


I am just a proponent of only adding exercise as actual exercise. Last week I redid my driveway and it was a tough job. I didnt use that or consider it exercise at alll.

Timshel_

The 10,000 steps is a movement movement to give people a gauge of activity and promote exercise. For a majority of the public it helps and is a good amount of exercise to start, compared to their normal sedentary lifestyle. The benefit is that even casual walking burns more calories than sitting and done over time it improves cardiovascular health. You might not feel like you are working hard, but it is helping burn calories. As you progress though, you will want to challenge yourself more and in turn you will feel like you are working out. So start out with the 10K steps daily, then start adding more steps or pick up the pace.

TAsunder

It's better than nothing, but is not the holy grail of fitness.

qmmanager69

I try to get my 10,000 in just in normal daily activity. I have a sedentary job, so it helps me to focus on taking a few extra flights of stairs etc.. during the day. Then I do my normal work out, which is the calories I add under my exercise section. I don't count the 10,000.

editorgrrl

MFP has a Fitbit Users group: http://www.myfitnesspal.com/forums/show/1307-fitbit-users

I do yoga once a week, walk, and eat back my Fitbit calorie adjustments—and I lost 30 lbs. It will take trial & error to find what works for you.

Annie_01

I walk between 10,000 and 15,000 steps a day. I don't count it as exercise though. I use it to gauge my activity level.

Here is the chart that I go by...

0 - 4,999 steps = sedentary
5,000 - 9,999 = lightly active
10,000 - 14,999 = active
15,000 and above = highly active

I don't eat my exercise calories back unless I go hiking but using a pedometer "reminds" me to get up and get moving. I usually do one walk in the morning and another late at night. The rest of the steps are doing housework, shopping and other daily activities. I live in an area where I can walk to most everything that I do. The 95+ degree temperatures though have made getting those steps in a little more difficult.

Annie_01

It's better than nothing, but is not the holy grail of fitness.

Maybe not but through walking and diet I have managed to get my blood pressure down from stage 2 (200/140) to a healthy range (126/76). I know losing weight has helped but the walking has also played a significant role.

rsclause

To me 10K steps just means you are not sedentary. When I first set up my FitBit I set it for 10,000 steps and left it there. Because my fitness level is much higher now I pass that mark before 6:00 AM twice a week on my morning run. I also agree that if it gets you out for an after dinner walk to get to 10K, thats a good thing.

editorgrrl

Connect your accounts: http://www.myfitnesspal.com/apps/show/30

Enable negative calorie adjustments: http://www.myfitnesspal.com/account/diary_settings

Log food & water in MFP. Log exercise in Fitbit. Follow your MFP calorie goal.

BarbieAS

For most people, I'd say count the normal walking around stuff in your daily activity level, and then count your dedicated exercise (which includes the treadmill and going for a walk) as "exercise" (both of which are included in your 10K). But, since you have a Fitbit, it's much more simple. Just link your accounts, and your Fitbit can automatically adjust your daily calorie goal (up or down, if you choose) based on what your actual TDEE for each day is and your deficit settings, regardless of where the calorie burns come from.

That being said...if you're looking to lose weight, just eat at an appropriate deficit. You don't HAVE to do any sort of exercise in order to do that; in fact, many people don't. If you're looking to get the benefits of regular exercise, such as (depending on the type of exercise) cardiovascular health, blood sugar balance, muscle/strength retention or growth (under the right circumstances), flexibility, etc, then just walking may not be enough, unless you're very much a beginner to exercise. You might want/need to get your heart rate up more than that, or incorporate some resistance work or stretching, etc.

maroonmango211

I try to get my 10,000 in just in normal daily activity. I have a sedentary job, so it helps me to focus on taking a few extra flights of stairs etc.. during the day. Then I do my normal work out, which is the calories I add under my exercise section. I don't count the 10,000.

This is how I feel about it as well, I treat my steps taken as different, if my exercise itself is going for a walk then I take those steps away from counting towards my daily goal to not count them "twice".

TAsunder

I would have < 2,000 steps per day in fitbit if I didn't track anything I would consider exercise (walking, running, etc.). I'm impressed with you folks who can get to 10k per day that way.

dancingj2

For me the 10,000 step goal is to keep me moving rather sitting around. When I take an intentional walk, I count that as exercise but steps are just part of living - and hopefully will offset the food that I forgot to log.

So I would steps are good but I would plan on some other exercise too.

nancy10272004

My average day is barely 3,000 steps so I have to make an effort to get to 5,000 (doctor recommended number). I don't get on a treadmill. I just walk around my neighborhood after dinner or do chores that make me move around.

SamLD88

Today is my 42nd day of reaching a minimum of 10,000 steps using a Jawbone UP. I allow it to count every physical activity that I do (walking, running, soccer) *except* swimming. At first, it was a struggle, but my average for the last few weeks has been more around 15k.

You don't need to exercise to lose weight. You need to create a calorie deficit. For me, the stress of expecting myself to work out was too much and I would fail, every time. This time? I have 2 rules. Count my calories. And walk 10k steps a day. Everything else is a bonus and just fun.

I run, but I do it because its fun. I play soccer -- because its fun. I swim -- because its fun. You won't see me sweating away on a treadmill in a gym for an hour a day. If I need extra steps, I walk around my block, I take smaller walks at work, or use my home treadmill at a slow pace while catching up on TV.

ftrobbie

I went for the simplistic approach. Sedentary. I also have a pedometer. Whatever it says over 5000 gets logged as exercise. I don't use it for the C25k (log that separately) otherwise it is all good. Have lost 26kgs over 5 months, mainly by diet. You need to find your equilibrium (maintenance) and then eat a deficit in line with your weight loss goal. Too many people overthink it. You need to create a deficit, you need to understand your calorie expenditure, you can then plan your calorie input. Do I believe 10000 steps is going to get me fit? No. Do I believe it is better than sitting on my butt doing nothing? Yes. Your body, your choice. I currently lift 3 days a week and do c25k as well. If I can't do both, I'd drop the running. Have fun on your journey.