When considering a health goal, people often think of taking ten thousand steps a day. But the question becomes, is this number arbitrary, or backed up by research? Read on to learn about the history of the 10,000 step rule, studies regarding this number, and how many numbers you should actually take per day.
The History of the 10,000 Step Rule
Everyone has heard about the 10,000 step rule. Most fitness tracking apps emphasize that in order to be healthy, we need to be taking ten thousand steps a day. And as arbitrary as this number is, that is all it is; an arbitrary number not based on any research. However, it might just be a myth that also COULD have some purpose – let’s dig in a bit.
The number was randomly chosen by a Japanese company trying to name its new pedometer. They decided on “The 10,000 Step Meter” with the tagline “Let’s Walk 10,000 Steps A Day.” One possibility that they chose this number is because the Japanese character for “10,000” looks like a man walking! This clever bit of marketing has obscured an assumption that everyone must be taking ten thousand steps a day in order to be considered healthy. So, if we don’t need to be hitting a step goal of ten thousand, how many steps should we be aiming to take?
A Study Regarding 10,000 Step Rule
A fairly recent large scale study done here in the United States talked about the steps we’re taking and what’s really needed to stay healthy. The results of the study concluded that if we can move from walking 2,700 steps a day, which is the average baseline for just everyday movement, up to about 4,500 steps a day, this greatly reduces all causes of mortality. Adding on an extra two thousand steps a day from wherever we are likely leads to even more of a benefit.
Another recent study about walking and steps had a more universal approach. The researchers collected the following average number of steps taken from various areas around the world:
4,700 steps in the United States
6,200 steps in China
6,900 steps in Hong Kong
7,250 steps in Japan
9,500 steps in Australia and Sweden
16,000 steps in Old Order Amish Americans (folks living a very traditional rural lifestyle, full of manual labor)
The study had another interesting finding worth mentioning. There was a broad discrepancy in the number of steps taken in a country and also meant less good health. The United States had about the same average number of steps as Mexico – but the disparity between the least active and the most was bigger, and the United States has more obesity and health related issues. Sweden has one of the smallest gaps between its most and least active people, and has one of the world's lowest obesity rates. This could be attributed to the fact that Sweden has more walkable cities, which increases walking rates across different ages, genders, and body mass index groups.
If you hear of anything being done locally to make your city or town more walkable, I urge you to get involved! There is evidence of a big increase in your quality of life.
So, How Many Steps Should We Be Walking?
We’ve established that the 10,000 step goal was simply a marketing tactic. We’ve examined research about comparing step amounts by person and by area. So, where do we go from here?
Ultimately, there is not enough research to determine how many steps per day are optimal.
Instead, let’s start de-emphasizing the importance of 10,000, and focus on adding in just another 2,000 steps from wherever we are. This can be accomplished through intermittent walking (introduced in Wellness While Walking Episode 23) or adding another short walk or two into your day. Also, try using some of these methods to get more steps in while going about the business of life as usual:
Being the one to hop up and clear dishes, and maybe take more trips than being efficient
Parking far from the store entrance
Pacing while on the phone
Marching through our homes
Bottom line? As always, know yourself!
If it’s a motivator for you, and you feel good when you attain 10000 steps, or even more, fantastic.
Just don’t let that goal of ten thousand steps discourage us from taking fewer! The perfect should never be the enemy of the extremely, extremely good!
Conclusion
If you’re walking 10000 steps a day, that’s great. It’s an easy number to remember and it might be motivating as it’s a stretch goal. But, if you can’t fit in that many, know plenty of benefits to moving some, even if it’s fewer steps.
コメント