The first Wednesday of April marks National Walking Day, a day dedicated to inspiring Americans of all ages to get moving, stretch their legs, and boost their heart health. Sponsored by the American Heart Association, this day serves as a reminder of the many benefits of walking.
Do you remember the pedometer craze back in the 1980s?
Although it was technically invented in the 1500s, pedometers gained further traction in the 1960s (see below) and 1980s.
A pedometer is an inexpensive device that encourages physical activity by providing feedback on daily steps, although pedometers are now being largely replaced by more sophisticated devices such as accelerometers and Smartphone apps.
Though Thomas Jefferson introduced the American people to the pedometer during his tenure as third president of the United States, the device didn’t grow in popularity here until the 1930s. And the notion of 10,000 daily steps as aspirational goal didn’t come about until 1964, as Olympic fever swept the globe. It originated as a marketing campaign. At this time, a Japanese man called Y Hatano presented research suggesting this was the ideal way to maintain a healthy weight. He then used this research to promote his manpo-kei (or 10,000 step meter) pedometer.
Just over 60 million wearable activity trackers were purchased in 2016.
According to the American Heart Association, it doesn’t have to be 10,000 steps:
Although it’s a nice, round number, the idea that people need to take 10,000 steps a day came from a Japanese company’s marketing tactics in the 1960s, said Dr. Kelley Pettee Gabriel, associate dean for research at the University of Alabama at Birmingham’s School of Public Health. More recent research has shown that the optimal number of steps varies depending on factors such as age and your goal.
Gabriel pointed to an analysis, published in The Lancet Public Health in 2022, that examined data from 15 studies. It found that while taking more steps per day was associated with a lower risk of dying, the benefits in people 60 and older plateaued at about 6,000 to 8,000 steps a day. But in younger adults, benefits didn’t flatten out until approximately 8,000 to 10,000 steps.
Also in 2022, a study in JAMA Neurology reported that the optimal number of steps associated with lower dementia risk was about 9,800 steps a day. But even people who walked about 3,800 steps a day still reduced that risk.
A study published in March in the British Journal of Sports Medicine suggested that any amount of daily steps above 2,200 was associated with a reduced risk of death and cardiovascular disease, with the lowest mortality risk coming at between 9,000 and 10,500 steps a day.
Simply put, walking can help with the following:
- Maintaining a healthy weight
- Improving the risk of heart disease
- Reducing diabetes
- Improving flexibility in joints
- Stronger muscles
- Improving mental health
According to National Day Calendar, this is how you can observe today:
- Take thirty minutes out of your day to go for a walk.
- Find a trail near you or walk around your neighborhood.
- You can also visit a local park or walk on your treadmill.
- Take your canine pals with you, too. They need the cardiovascular workout, too!
- When the family has finished their walk around the block or park, complete this fun word search puzzle.
- Use #NationalWalkingDay to post on social media.
So, lace up your sneakers—or bring them along—and make time for a 30-minute walk during your day!
Make walking enjoyable. Wear comfortable clothes and shoes. Listen to music while you walk. If you don’t like walking alone, ask a friend or neighbor to join you, bring your furry canine along (hey, they need the exercise, too!), or join a walking group. Swing your arms freely with a slight bend in your elbows. Drink plenty of water. Make sure you have good posture and make sure to stretch those muscles.
Now, let’s get moving! 
