Rethinking the 10,000 Steps Myth and Embracing the 85% Rule for Better Health
- stacydavis14
- Apr 30
- 3 min read
In recent years, the idea of walking "10,000 steps a day" has become a common goal for many seeking better health. This target, often deemed the hallmark of daily fitness, has spurred numerous people to invest in fitness trackers and chase this popular benchmark. However, achieving this milestone consistently can feel impossible for many. The reality is that this figure is more a marketing gimmick than a scientifically backed standard. Instead, a more realistic approach known as the 85% rule can effectively aid you in improving your health without overwhelming you.
Understanding the 85% Rule
The 85% rule promotes a gradual and realistic increase in activity levels, emphasizing your effort rather than adhering to a strict target. This method allows you to challenge yourself while setting achievable goals.
Step 1: Begin Where You Are, not at 10,000 steps
Start by assessing your current activity levels. For one week, track your average daily steps using your smartphone or wearable device. During this period, don't change your daily routine—just gather data on your habits.
For instance, if you discover that you typically walk around 4,000 steps per day, consider this your baseline. With this number, you have a starting point for setting realistic goals.
Step 2: Apply the 85% Rule
Once you know your baseline, it’s time to adjust your step count slightly upward. Think about a target that is challenging yet manageable, aiming to achieve this five to six days a week.
To calculate your new goal, add 15-25% to your baseline. If your average is 4,000 steps, increasing by 20% means a new target of 4,800 steps per day. This goal should feel reachable, helping you build a sustainable habit over time.
Step 3: Make Progress Every 1–2 Weeks
As you meet your new target, it’s time to increase your goal again. Try increasing by 10-20% every one or two weeks. This method creates a sense of accomplishment that encourages ongoing progress. For example, once you reach 4,800 steps, aim for around 5,280 steps, then gradually increase beyond that.
These small milestones lead to significant changes in your overall activity, enhancing your health and wellbeing in the long run. I personally keep track of my steps and caloric move goal for just basic activities (workouts are extra :-). Every Sunday I reevaluate these two measurements to adjust accordingly. I know which days are heavier with steps which also helps with meal planning. I recently challenged myself with an increase of 20% of my move goal. Challenging for sure but keeps me going.
Step 4: Embrace “Step Snacks” Throughout Your Day
The beauty of the 85% rule is that you don’t have to set aside a large portion of your day for walking. Instead, incorporate “step snacks” into your daily life.
Consider these simple strategies:
Take a 5-minute walk after each meal. Highly recommended to walk after dinner for 15-minutes! Helps sleep, digestive system and overall health.
Use time during phone calls to walk around.
Park further away from your destination. This is a great I use consistently.
Choose the stairs over elevators whenever possible. Absolutely!!!
These mini walks not only help you accumulate steps but also improve blood sugar regulation and lower fat storage. Research has shown that just walking for 10 minutes after a meal can lower blood sugar spikes by up to 22%. Try this after lunch to help with that tired, want-to-take-a-nap at 2pm feeling. See if it makes a difference for you!
Step 5: Anchor to a Higher Purpose
To sustain your motivation, connect your step goal to something meaningful. Reflect on why walking matters to you beyond just a number. For example, maybe you want to have the energy to play with your children or find clarity after a busy day.
When your goal has personal significance, it makes it easier to stick with it and adopt a healthier lifestyle.
Other Benefits of the 85% Rule
Embracing the 85% rule sets you up for more attainable fitness goals while also leading to a healthier lifestyle overall. This gradual approach reduces burnout or frustration often linked to unrealistic targets.
By cultivating a positive relationship with physical activity, you shift your mindset from seeing exercise as a chore to recognizing it as a vital and enjoyable part of your daily life.
Moving Forward with Purpose
The popular notion of taking 10,000 steps daily can feel unrealistic for many. The 85% rule provides a flexible and encouraging alternative that promotes gradual improvement.
As you pursue your personal health targets, remember to start with your current activity level, challenge yourself appropriately, and enjoy the journey. By embracing step snacks and connecting with your deeper motivations for movement, stepping toward wellness can become a rewarding part of your daily routine rather than a demanding task dictated by myths.
-Stacy Davis, MSc., PFT
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