10,000 steps a day has become something of a mantra in the fitness realm. Wristbands and smartwatches recommend it. Walking groups rally around the figures.
In truth, the idea traces back to 1960s Japan, where a company marketed a pedometer labelled “manpo-keī,” which could be interpreted as “10,000 steps metre.”
Catchy and memorable, it soon became a public-health target, although there’s no robust scientific evidence to back the number.
Researchers have long extolled the virtues of walking. Multiple studies link increased daily steps with lower risks of cardiovascular diseases. One large review even found that an additional 1,000 steps a day reduced the risk of death by 12%.
Trekking may even have more benefits for those with diabetes. Asked to accumulate 10,000 steps/day, overweight women improved their glucose tolerance and lowered their blood pressure, even without weight loss, according to a trial.
In another Nigerian study, patients with type 2 diabetes applied a 10,000-step prescription and found improved HbA1c (glycated haemoglobin), a key marker of blood sugar control, although most participants did not reach the full 10,000-step target.
A growing diabetes burden
According to a 2024 meta-analysis published in Clinical Diabetes and Endocrinology, the national prevalence of type 2 diabetes mellitus (T2DM) stands at roughly 7%, translating to over 8 million Nigerian adults living with the condition.
Earlier estimates had put prevalence at about 5.7% in 2015, showing a steady rise over the years. Today, 1 in every 30 Nigerians is projected to have diabetes by 2030, among the highest tolls in Africa.
Amidst this, nearly 58% of Nigerian adults fail to do 150 minutes of moderate activity per week, as recommended by the World Health Organisation.
Walking as a simple medicine
Unlike many forms of exercise, walking requires no gym membership and can be done almost anywhere.
“These repeated contractions act like little pumps, drawing glucose out of your bloodstream and into your muscle cells for fuel through the help of insulin,” remarks Chinazaekpere Amadi, a physiotherapist.
Amadi describes walking as a natural physiological regulator, which improves insulin sensitivity and improves overall cardiovascular health. “If sensitivity is high, it means your body makes good use of the glucose in it. The reverse is the case if it’s low,” she adds.
Can 10,000 steps a day really prevent or manage Type 2 Diabetes?
“There’s little evidence to support that,” Amadi says, adding: “It’s not about the number of steps; it’s about how fast they are, so that it gets the muscles and the heart working as they should.”
Studies back up her view. According to a Harvard Health Publishing report analysing recent observational studies, adults who walked about 7,000 steps per day had a 25% lower risk of cardiovascular disease and a 47% lower risk of dying from any cause compared to those who only walked 2,000 steps daily.
But for many Nigerians, hitting even 7,000 steps can be a challenge. The absence of pedestrian pathways—as well as security concerns—discourages many from outdoor walking.
In densely populated cities like Lagos and Port Harcourt, broken sidewalks and heavy traffic hardly make for a pleasurable stroll.
Cultural habits also play a role. Car-dependent commutes, long office hours, domestic helpers, and a general preference for convenience mean many adults barely move beyond essential activities.
As a physiotherapist, Amadi frequently prescribes walking to her patients. “They can start with walking for five minutes a day, five times a week, then gradually increase the duration and intensity. The important thing is consistency,” she explains.
Starting small builds confidence, helps muscles adapt and reduces injury risk, common among diabetic patients, who may experience neuropathy, a nerve damage disorder, or balance challenges.
Amadi advises that Simple lifestyle adjustments, such as walking to church instead of going by car, can also help.
No one size fits all
Meanwhile, Timothy Aniju, a physiotherapist at the University of Benin Teaching Hospital, emphasised that walking should not be approached with a one-size-fits-all mindset.
“According to the principle of exercise,” he explained, “every activity should be individualised and prescribed only after proper and thorough examination to determine what’s most suitable for the patient.”
The globally recognised FITT principle guides physiotherapists in customising exercise routines based on frequency, intensity, time and exercise type.
This means determining how often a person should walk, how briskly they should move, how long each session should last and what form of activity best suits their condition
Nigeria’s public health system could do more to make walking practical. Urban planners could prioritise pedestrian-friendly infrastructure, local councils could build community walking trails, and employers could integrate movement breaks into work schedules.
While the 10,000 steps may be a myth, the rhythmic sound of feet on pavement could still work wonders.
Summary not available at this time.
