10,000 Steps a Day

10,000 Steps a Day
Walk for Health

10,000 Steps a Day

Key messages:
  • Sedentary lifestyle such as prolonged sitting is harmful to health.
  • Members of the public are encouraged to reduce sedentary time by walking more in their daily life.
  • Adults are encouraged to gradually increase their daily step goal to 10,000 based on their own physical conditions, abilities, pace and individual circumstances.
  • Even if the goal cannot be achieved, any amount of walking is better than none.
Why walking? Am I walking enough? How can I walk more? Safety tips Resources
lazylionhk
Am I walking enough? Safety tips
lazylionhk
References
  1. WHO guidelines on physical activity and sedentary behaviour. Geneva: World Health Organization; 2020.
  2. Hall KS, Hyde ET, Bassett DR, et al. Systematic review of the prospective association of daily step counts with risk of mortality, cardiovascular disease, and dysglycemia. International Journal of Behavioral Nutrition and Physical Activity 2020; 17:78.
  3. Lee IM, Shiroma EJ, Kamada M, et al. Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Internal Medicine 2019; 179(8): 1105-1112.
  4. Saint-Maurice PF, Troiano RP, Bassett DR, et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA 2020; 323(12): 1151-1160.
  5. Hansen BH, Dalene KE, Ekelund U, et al. Step by Step: Association of device-measured daily steps with all-cause mortality – A prospective cohort study. Scand J Med Sci Sports 2020; 30: 1705-1711.
  6. Paluch AE, Gabriel KP, Fulton JE, et al. Steps per day and all-cause mortality in middle-aged adults in the Coronary Artery Risk Development in Young Adults Study. JAMA Network Open 2021; 4(9): e2124516.