Walking 10,000 steps a day is one of the most common fitness goals in the world. For what ? Because during a marketing campaign for a Japanese pedometer in the 1960s, during the Tokyo Olympics, the device was called the “10,000 step counter.” This figure has since become something of a benchmark for gauging daily movement, with many activity trackers setting it as their default target.
However, this number of daily steps is not necessarily the most suitable for every health-conscious person. Dr Elroy Aguiar, assistant professor of exercise science at the University of Alabama, USA, has focused his research on steps-based measures of physical activity. He explains to the British media The Independent that it is not necessary to aim for 10,000 steps to benefit from the many benefits associated with regular walking.
Several recent studies have attempted to identify the optimal number of daily steps, and many of them have come up with a figure between 7,000 and 8,000. Interestingly, this figure is repeated in many of these studies. », declares the doctor. “ This figure is associated with a reduction in the risks of mortality, cancer and cardiovascular diseases. »
The more you walk, the better
“There is evidence to suggest that the Japanese population, like that of the United States and probably the United Kingdom, takes an average of 5,000 to 6,000 steps per day “, he continues. “ Choosing 10,000 steps is a great goal because it’s a bit higher. If you take a 30-minute walk, you’ll probably take about 3,000 steps. If you take your basic daily activity and add a planned exercise session, you’re close to that 10,000 step goal. »
Two recent studies agree that there is no upper limit to the number of steps you can take to improve these health outcomes. In other words, the more steps you take, the better, but there is a point of diminishing returns.
« And to meet the World Health Organization (WHO) recommendations for physical activity, which recommend approximately 150 minutes per week of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity, these figures correspond to approximately 7,000 to 8,000 steps per day. This makes a lot of sense and fits pretty well with what the new studies show. »
Set a realistic goal
But finding a fitness routine that works for you is a personal journey. The same goes for a daily step goal: someone who already walks thousands of steps a day will have a very different goal than an office worker who struggles to move. Setting a realistic goal helps limit discouragement and lack of motivation.
The doctor recommends gradually increasing the level of daily activity, with the aim of progressing over time and eventually surpassing the 8,000 steps per day mark. Fitness trackers and smartwatches can help you with this.
« In general, if you improve your baseline step count by about 2,000 per day, which for most people is 10 or 20 percent, that’s enough additional activity to improve health markers like blood pressure. and body composition », concludes the doctor. “ But we obviously want people to eventually progress to 7,000-8,000 and then ultimately to 10,000 and above, because that’s where we know the best benefits happen. »
Source: www.topsante.com
