Why exactly 10,000 per day?
Have you ever wondered why exactly 10,000 steps a day? Where did this figure come from, what is its scientific basis? Usually, articles simply state “that’s what scientists say” and that’s it, there are no further clarifications.
And in vain, otherwise people would know that this recommendation appeared completely by accident in 1964. Yoshiro Hatano invented the world's first electronic pedometer, and called his unique device “man-po-kei”, which literally translates from Japanese as “thousand step sensor”.
Why exactly 10,000? There is no clear answer; most likely, it’s just a successful and very working marketing ploy. The pedometer has become popular despite the fact that there is no evidence of the health benefits of ten thousand steps, says Professor David Bassett, director of kinesiology, recreation and sport research at the University of Tennessee.
Overall, pedometers are a great way to stay motivated. Many people speak extremely positively about them and say that this simple gadget helps them think about movement and lifestyle every day.
“You see some pathetic figure of 100 steps and you understand that you need to walk for at least 15 minutes. And then the excitement begins, you want to go further and better all the time” - here is a real review from one of the users.
In this regard, we completely agree with the users - a sedentary lifestyle does more harm than diabetes and smoking (you can read the details at the link). Therefore, it is worth purchasing this device, especially since it can even be ordered on AliExpress.
For example, here is the original Xiaomi mi Band 4 Smart , which recognizes and calculates your activity and calorie expenditure in 6 sports (cycling, free training, running, swimming, treadmill, walking, swimming).
Photo from a real person from reviews of
the product.
Also inside there is a stopwatch, a smart alarm clock (will wake you up at the biologically best time for you), a timer, and a reminder of events. The screen is covered with glass, not plastic, the bracelet holds the battery perfectly, charges quickly, and naturally is not afraid of contact with water. The colors are also stylish, not just banal black.
But let's return to our topic. How many steps do you really need to go through? Do scientists have an answer to this question?
A research team at Kyushu Health and Welfare University began investigating the potential benefits of following the 10,000 steps per day guideline. They concluded that on average Japanese people take between 3,500 and 5,000 steps per day, and that if these people increased their daily steps to 10,000, they could reduce their risk of coronary heart disease.
It sounds worthy and interesting, but again - why is everyone hooked on ten thousand? Why didn't you choose 15 or 9?
Even the World Health Organization, the American Heart Foundation and the US Department of Health and Human Services have adopted 10,000 steps as a recommendation for daily activity, although the validity of this number has been questioned.
The fact is that all the studies that are conducted on this topic are based on the principle described above: they compare people who took 10,000 steps a day with those who did much less, for example, 3,000 or 5,000, and then measure the calories burned, blood blood pressure and glucose levels.
It’s not surprising that those who were more active showed better results, this is logical. But why not compare this group with those who walk 8, 11, 15 or even 20 thousand steps daily?
“This number continues to strengthen because of the way research is conducted,” says Professor Catherine Tudor-Locke of the Center for Personalized Health Monitoring at the University of Massachusetts Amherst.
“YES, a study may find that 10,000 helps you lose weight more than 5,000, and then the media sees it and says “you should walk exactly 10,000 steps, that's what the scientists said,” but that could be because the study only tested these two numbers. This is not a test for 8,000, for example, or 12,000.”
Some studies examining the protective nature of exercise against chronic diseases, ranging from heart disease to stroke and various forms of cancer such as breast and reproductive cancers, show that between 6,000 and 8,000 steps is the bare minimum for health.
Scientists who tried to calculate the exact number of steps that equate to public health guidelines, which is about 30 minutes of moderate exercise a day, found that we should aim for a minimum of 7,500 steps.
This kind of activity is the norm and, according to experts from the EU, reduces the risk of cardiovascular diseases, diabetes and even cancer by 30-40% .
Today, WHO makes the following recommendations on the necessary minimum of movements to maintain healthy heart muscle and blood vessels for adults aged 18 to 64 years:
- 150 minutes of moderate intensity exercise per week (22 minutes per day - please note, the load should be continuous, i.e. 20 minutes at once, and not 4 times 5 and not 150 minutes in one day);
- or 75 minutes of intense exercise per week (10 minutes per day);
- You can also combine both types of load.
Experts from Kalmar University (Sweden) recommend taking 12,000 steps a day for men under 50 years of age and for women under 40 years of age. Men over 50 and women over 40 are recommended to walk 11,000 steps, then this figure decreases with age.
It's not about quantity, it's about quality
So it turns out that 10,000 is really a conditional number that doesn’t mean anything. With the same success (or failure) one could count 12,000, 15,000 steps, because the result, by and large, does not change.
But it becomes noticeable when there is a fairly high walking pace, even if the number of steps is significantly less.
How to calculate
The human brain loves precision. This is exactly what marketers played on, who once promoted the Japanese pedometer and the inventors of modern smart watches and fitness bracelets who continue their work. Therefore, those trying to lose weight still try to figure out the algorithm that leads step by step to slimness: how many steps and at what specific speed do you need to walk for the kilograms to go away?
The cherished formula for slimness consists of several constant and variable quantities, and all of them influence the final formula.
- Speed and number of approaches. The higher the speed and the more often you walk, the more likely you are to lose weight. And you shouldn’t focus too much on a certain number of heart beats, as fitness experts sometimes recommend: it is quite possible that your metabolism is such that you will lose weight with a heart rate of 90 beats per minute, and not at 120. Or vice versa: 130 may not be sufficient...
- Age. The older a person is, the slower the metabolism, which means it is more difficult to lose weight.
- Genetics. There are people who do not fall under the norm: someone may be exhausted under the supervision of a personal instructor, things will move slowly, and other lucky people manage to reduce the volume even with slow but regular walks and a small number of steps. A. And formulas are powerless here.
So it turns out that it is, of course, possible to lose weight using the “10,000 steps” method.
But the number 10,000 is just a clue for our consciousness. And if you feel such a need for precision, then use it to become slim by assigning yourself any standards at which you lose weight:
- 2 walks a day for 10 minutes at a speed of 7 km/h (speed measured by any pedometer on a smartphone);
- 20 minutes daily with a heart rate of 110 beats per minute;
- 6000 steps every day at a speed of 8 km/h.
All figures given here are approximate. Because there can be many options, and you need to choose your own, empirically tested. Perhaps the only obligatory condition is the regularity of the walks. It turns out that the “10,000 steps” system will help you lose weight only in one case: if these numbers fit into your personal slimness formula.
Benefits and Benefits
So, what are the benefits of 10,000 steps a day? The question is incorrect, of course, because it makes sense to talk about the benefits of any number of steps and activity, and not just 10,000.
Due to incorrect research and populist slogans, people sometimes think that it is after 10,000 steps that some mysterious healing and weight loss process begins, but this is absolutely not the case.
For good health
In order to describe all the benefits that physical activity brings us, you need to write 3 huge articles. Movement is literally life, and not an exaggeration for the sake of a catchphrase! What does it give us:
- Energy and good mood . Probably everyone already knows that when playing sports, joy hormones are released in the body - endorphins and endocannabinoids. Plus, fresh air, wind, and sun in themselves improve your well-being.
- No equipment or learning complex techniques required . Everyone can walk. For this you do not need any special equipment, equipment or even sportswear and shoes - you can walk in ordinary ones.
- Walking is much easier than running or, for example, working out in the gym. The loads are moderate, so the musculoskeletal system will not suffer, and the risks of fatigue or injury are minimal. There are no contraindications: absolutely anyone can walk, regardless of gender, age and health.
In addition, it’s easier for your willpower: plug in headphones with your favorite audiobook or music, dress comfortably and go for a leisurely walk, you don’t even need to force yourself.
- Bonus for losing weight : when you leave the house, the refrigerator disappears from your reach
