10,000 Steps. But why?

Have you ever wondered where the recommended 10,00 steps per day come from? Many people use that number as a benchmark by which to measure their daily activity levels but how many know why. It was launched as a marketing campaign by a Japanese pedometer company in the 1960s. The company, Yamasa, created the first commercial pedometer called “Manpo-kei” which means 10,000 steps in Japanese.

Fast forward to today, and the market for wearable fitness trackers has exploded.  Even our ubiquitous smartphones can track our steps. This has prompted researchers to ask, “Are there positive health outcomes as a result of averaging 10,000 steps per day?”

The answer is yes.

In a recent meta-analysis of daily steps and all-cause mortality, the researchers concluded that taking more steps per day “was associated with a progressively lower risk of all-cause mortality, up to a level that varied by age.” The authors recommend that adults younger than 60 aim for 8,000 - 10, 000 steps per day. Individuals older than 60 appear to show the benefits at a daily step average between 6,000 - 8,000.

Some potential benefits of walking 10,000 steps per day include better cardiovascular health, joint, bone, and mental health, weight management, and improved sleep. Rather than starting at 10,000, which is equivalent to roughly 5 miles, start where you are. That’s what’s most important. Lay the foundation for increasing your steps by building the habit gradually over time. Before you know it, you’ll be hitting 7,000 - 10,000 steps each day.

Here are three ways to add steps to your existing habits. One, if you have the option to print remotely, versus from your desk, choose that option. You’ll hardly notice it and you’ll see your daily count go up.  Two, depending on where you work, take the stairs. Start with one flight each week and add over time.  Three, park further away from an appointment or errand that you’re running.  This is easier than you think. Since you are already going to complete the task, it’s just laying in perhaps 5 to 10 minutes of extra time walking from your car to the dentist let’s say. 

Here’s a bonus for those of you who are already using a wearable like an Oura ring or Fitbit - select the notification option that allows you to be reminded to get up and move.  As a teacher, I’m always on the move but I still like having that turned on, even just as a reminder.

So, no matter where you’re starting, if your doctor has cleared you for exercise, the point is just to begin It’s such a positive benefit to your overall health, requires no special purchase or equipment, and can begin immediately. What are you waiting for? Go get those steps.

Xoxo

Jenny

10 Benefits of Increasing Your Daily Step Count

1. Cardiovascular Health: Walking is a cardiovascular exercise that can help improve heart health by increasing circulation, reducing blood pressure, and lowering cholesterol levels.

2. Weight Management: Walking is a moderate-intensity exercise that can contribute to weight management by burning calories. Consistently reaching 10,000 steps may help in maintaining a healthy weight or supporting weight loss efforts.

3. Joint Health: Walking is a low-impact activity that is gentle on the joints, making it accessible to people of various fitness levels and ages. It can help improve joint flexibility and reduce the risk of joint-related issues.

4. Mental Health: Physical activity, including walking, has been associated with improved mood and reduced stress. It can also help alleviate symptoms of anxiety and depression, boost cognitive function, and enhance overall mental well-being.

5. Improved Sleep: Regular physical activity, including walking, can contribute to better sleep quality. A consistent walking routine may help regulate sleep patterns and improve overall sleep duration.

6. Bone Health: Weight-bearing exercises like walking can help maintain bone density, reducing the risk of conditions like osteoporosis.

7. Enhanced Immune Function: Regular physical activity has been linked to a stronger immune system. While walking may not be as intense as some other forms of exercise, it can still contribute to overall immune system function.

8. Improved Digestion: Physical activity, including walking, can help stimulate the digestive system and promote regular bowel movements.

9. Increased Energy Levels: Engaging in regular physical activity can lead to increased energy levels and reduced feelings of fatigue.

10. Social Benefits: Walking is an activity that can be easily incorporated into social settings. Walking with friends, family, or pets provides an opportunity for social interaction, which can contribute to overall well-being.

The key is to engage in regular physical activity that aligns with your personal health and fitness needs. Always consult with a healthcare professional before starting a new exercise routine, especially if you have pre-existing health conditions.

Sources

https://doi.org/10.1016/S2468-2667(21)00302-9

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2734709?guestAccessKey=afffe229-3940-4dd1-94e6-56cdd109c457&utm_source=jps&utm_medium=email&utm_campaign=author_alert-jamanetwork&utm_content=author-author_engagement&utm_term=1m