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WARDY WISDOM 11.2.25

10,000 Steps a Day – Why It Might Still Be a Good Target for Endurance Athletes

When the idea of walking 10,000 steps a day became popular, my initial reaction was, “I’m training for an Ironman—I don’t need to do that.”

But after doing some research, I came across the concept of the active couch potato and started to reflect on whether 10,000 steps might be a valuable goal for everyone—including endurance athletes.

The Active Couch Potato Phenomenon

Picture a health-conscious athlete who starts the day with a workout—maybe an hour of swimming, running, or cycling—before showering and beginning their workday. Since they’ve already exercised, they might assume they’re in the clear when it comes to health risks.

But here’s the catch: spending the rest of the day sitting—whether at a desk, in meetings, or on the couch—can still have a negative impact on health. Prolonged sedentary behavior is linked to increased cholesterol, higher blood sugar levels (which can contribute to Type 2 diabetes), and is an independent risk factor for cardiovascular disease and all-cause mortality.

More Than Just a Workout

Even if an athlete trains for an hour a day, five or six times a week—far exceeding the World Health Organization’s recommendation of 150 minutes of moderate-to-vigorous aerobic activity per week—they may still be at risk for metabolic diseases later in life if they remain sedentary for long periods.

Endurance athletes are still human, which means they share the same risks for heart disease as everyone else. While regular exercise offers protection, other habits—like sitting too much—can limit its benefits.

The Case for More Movement Throughout the Day

Most endurance athletes I know thrive on setting goals. So why not add another target: moving more throughout the day?

It doesn’t have to be 10,000 steps. If you’re already training consistently, your activity levels are high—but that movement shouldn’t be compressed into just one hour out of 24. Even setting a goal of 5,000 steps could be beneficial.

A simple strategy is to set an alarm on your watch or phone to go off every 45 minutes. When it chimes, stand up, walk around your home or office, make a cup of tea, stretch, or do a set of air squats. If you can get outside for some fresh air and daylight, even better—there are physical and mental health benefits to this (which I’ll cover in a future post).

Don’t Fall Into the Active Couch Potato Trap

Regular exercise is fantastic, but so is simply moving more throughout the day. The real win comes when you combine both.

So, whether it’s 10,000 steps or another movement goal that works for you, remember: an active lifestyle isn’t just about structured workouts—it’s about staying in motion.

Are you hitting 10000 steps/day. Feel free to share on my Facebook page.

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I really appreciate you being part of my tribe and I look forward to helping you achieve better health and better performance. Simon

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