Don't focus on the number: why 10 thousand steps a day is not a panacea

< /p> You don't need to take 10,000 steps every day/senivpetro

Long walks in the fresh air have an incredible effect on our mood and overall health. However, everyone has their own limit – the number of steps they can take at a time depends on individual capabilities.

Many fitness trainers and nutritionists claim that in order to maintain health and lose weight, one should walk 10,000 steps every day, writes Focus. This indicator has become especially popular in recent years, when due to the pandemic, self-isolation and remote work many people have reduced their physical activity.

But as LADbible points out, 10,000 steps alone are not a panacea. Without proper nutrition and additional physical activity, they do not ensure rapid weight loss.

And where did this “magic” number of 10,000 steps per day come from? In fact, this is not a medical discovery at all. It appeared thanks to a marketing campaign by the Japanese company Yamasa during the 1964 Olympics in Tokyo. They created the first pedometer and noticed that the character “10,000” looked like a person walking. That's how the device “manpo-kei” – “10,000 step meter” appeared.

Is this number of steps really that useful? Although the “magic” number has no scientific confirmation, increasing the amount of walking actually improves well-being. A 2023 study published in the Journal of Alzheimer’s Disease Reports suggests that regular walking has a positive effect on cognitive function and memory.

In addition, scientists from the University of Sydney note that for older people, increasing the number of steps is associated with a lower risk of mortality. However, the number of steps needed varies from person to person, and according to research from Harvard Medical School, 7,500 steps per day may be enough to achieve peak health benefits.

Don't focus on the number of steps, but pay attention to the quality/Photo by freepik

As for dementia, according to a study, 9800 steps every day reduces the risk of the disease by 50% . At the same time, 3,800 steps already provide a 25% risk reduction. Similar indicators are observed for cardiovascular diseases and oncological diseases. In general, every 2,000 additional steps reduces the risk of premature death by 8-11%, but up to a limit of about 10,000 steps.

However, not only the number, but also the quality of steps is important. A study published in the British Journal of Sports Medicine states that for optimal healththe pace should be around 100 steps per minute. Dr. Elroy Aguiar adds that this is an absolutely achievable goal, because the average person already moves at a pace of 110 – 115 steps per minute. For those looking to increase the intensity, walking at a speed of 130 steps per minute is recommended.

While some experts continue to insist on the importance of 10,000 steps per day, such as Rachel McPherson, a personal trainer at CPT, she emphasizes because regular walking not only improves physical condition, but also makes a person more focused, happy and energetic.