Do you need to do 10000 steps a day?


 | 1 minute to read
Fitness Myths
Content by Akshita Arora

Walking 10000 steps/day is becoming a popular fitness trend. Even research has shown that people who are spending less time sitting have healthier cholesterol levels, narrower waistlines and lowered risk of cardiovascular diseases (1). Further research suggests that even standing, or walking, combined with the right diet as per our goal, helps in weight management and improving biomarkers. But is it necessary to reach 10,000 steps for it to make a difference? No. Before we find out why, let’s understand why the number 10000? The reason behind this number is because it was highly propagated by a marketing campaign that began right before the 1964 Tokyo Olympic Games. This goal of the campaign was to sell a pedometer called Manpo-Kei (‘Man’ means 10000 and ‘Po’ means steps). Needless to say, this was a successful campaign for sure since it popularized the 10000 steps trend. It’s not a magical number. That being said, if aiming to complete those 10000 steps makes you walk more, then it is a great strategy. A study has found that more steps taken per day are associated with lower mortality rates (until approx. 7500 steps per day). However, this number may not be suitable or attainable for all. You need to tweak this rule to your own lifestyle. It’s important to maintain a moderate-intensity activity level every day through the activities one enjoys and follow a structured diet along with it for effective weight management How to figure out the number of steps you should take? Get a pedometer or tracker. Observe the number of steps you are taking on an average for a week. Now, aim to increase these steps slowly, say increase by 500 per day. Keep increasing this number. How many steps do you take everyday? Reference: 1. Tigbe, W. W., Granat, M. H., Sattar, N., & Lean, M. E. (2017). Time spent in sedentary posture is associated with waist circumference and cardiovascular risk. International journal of obesity, 41(5), 689-696. 2. Lee I, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019;179(8):1105–1112. doi:10.1001/jamainternmed.2019.0899

Nirav Shah

minimum 10k I walk almost everyday

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