Will 10,000 Steps a Day Keep You Fit? Here’s What the Experts Say
among fitness tracker For users, the number “10,000” can vary widely – for example, try walking a total of 10,000 steps (about 5 miles) per day, including all daily activities. Yes, the little things you do every day to move matter. For example, choosing to walk to work, park farther away, or take the stairs does count towards your activity, and it’s great that our technology can help us see that. However, walking and fitness in general are much more nuanced, and there’s no one-size-fits-all solution that works for everyone.
Are there any real health benefits to walking 10,000 steps a day? or indeed how Do you think they are more important? What about other exercises you do that don’t increase your step count? Here’s what science and experts have to say.
Exercise is not one size fits all
Because everyone is different and has unique lifestyles, activity levels, and goals, not everyone needs the same amount of exercise every day to stay healthy. Part of this depends on each person’s personal goals and health concerns. But is 10,000 steps a day really enough for the average person to be considered active and healthy? That could be a great goal and starting point, says exercise physiologist Professor Paul Gordon, chair of the Department of Health, Human Performance and Recreation at Baylor University.
“The average person takes 3,000 to 6,000 steps in a day for commuting, shopping, etc. By adding 30 minutes of exercise (about 3,000 steps), we can get to about 10,000 steps,” Gordan said. He also added that the more you walk, the better for your health.
So, if you’re walking for more than just exercise (or even tracking steps at all), how much exercise do you really need? according to Department of Health and Human Servicesyou need at least 150 minutes of moderate aerobic activity (such as brisk walking or swimming) or 75 minutes of vigorous activity (such as running or dance aerobics class) per week. DHHS also recommends strength training (such as lifting weights or exercises using your own body weight) twice a week.
Keep in mind that if your goal is to meet other specific fitness or aesthetic goals, you May need more exercise More than the standard 150 minutes to reach your goals.
Where do those 10,000 steps a day come from?
Ten Thousand Steps recommendations have been mainstream for a while, but have you ever wondered where it originally came from? While you might think this advice comes from a medical establishment or a government health agency, it turns out that’s not the case at all.
In a presentation at fitness industry event ks, sports medicine physician Dr. Jordan Metzl noted that the 10,000 steps number is arbitrary. Numbers have roots you can trace it back to A Japanese walking club uses the word as part of a marketing slogan.
one JAMA Internal Medicine Article It also states that there is “limited scientific evidence” supporting the claim that walking 10,000 steps a day is necessary for health. But the study did find that participants who took more steps per day (over four years) had a lower mortality rate than those who took fewer steps.
The best way to track your daily activities
if you have a Fitbit, apple watch or other smartwatches, you know these devices can track more than just your steps. While it’s helpful to track total steps and distance traveled each day, could other factors be a more effective way to measure your activity? Gordon believes that step count is not the best measure of physical activity. “It does not take into account activity intensity and is not effective for non-weight-bearing activities (i.e. cycling).”
Since step count doesn’t tell you much about your intensity level, Gordan recommends also using heart rate monitor Helps you measure exercise intensity. After all, you can technically walk 10,000 steps a day without actually raising your heart rate or sustaining it for an extended period of time. “I encourage participation in weekly activities that will increase heart rate Lasts for a while. ” He says a balanced exercise routine might look like doing Activities that increase your heart rate (such as brisk walking or running) Take a yoga class two days a week, four days a week, to build strength and flexibility.
Apple Watch doesn’t just measure steps, it also looks at how long you move every day.
Is there any better goal than 10,000 steps a day?
If 10,000 steps a day seems like an arbitrary goal now, what are some good goals to strive for when it comes to activity? One factor that has a big impact on your health actually has nothing to do with how many steps you take, but how long you sit. “Research shows that sitting for long periods of time is inherently unhealthy, even if you are active every day. Therefore, spreading out your activities throughout the day can be very helpful.”
The Mayo Clinic recommends breaking up the time you spend sitting each day with activity, even if you get the recommended amount of exercise each day. Sitting for long periods of time increases your risk of metabolic problems and can affect your health.
farther, a recent study The study found that people who sat for more than 13.5 hours a day failed to gain some health benefits from an hour of exercise because their overall activity levels were very low compared to the time spent sitting.
