What is it? Where does it come from? Why 10000? What if It’s too much/ unreachable?
You might have googled "how to live a healthier life" or "how to become more active" or simply just came across the terms - 10000 steps a day- somewhere on social media, and wondered what this mean. Long story short, if you have an office job or find yourself sitting down most parts of the day, this -10000 steps story- might just change your life!
In 1964, during the build-up to the Tokyo olympics, a Japanese research team determined that the average Japanese person takes between 3500 and 5000 steps a day. They concluded that in order to improve their health and overall well being, they should increase their daily step count to 10000. The only problem this team could foresee was that science was still slightly ahead of technology. Long story short, this led to the development of the pedometer- and in 1965 Yamasa Tokei invented the Manpo-kei.
Manpo-kei literally translates to:
* Man-10000
* Po- steps
* Kei- measure
This device became popular very quickly mainly for it’s simplicity and motivational factors.
Fast-forward from this marketing stunt to actual real life evidence based health benefits ; in other words 1965 when the first pedometer was invented to today 2019 where every smartphone/ smart-watch/ gadget almost contain a built in pedometer)
"Is this the way to go? And will 10000 steps a day actually improve my life?"
Yes!
by setting a goal and making a conscious decision to reach 10000 steps a day- you automatically set yourself up to be more active during the day.
Your opinion on sitting down (sedentary behaviours) as well as being physically active change and subconsciously your mind and body will WANT to move more! (In reality you will be more active and reap the benefits.)
A summary of the health benefits of 10000 steps a day:
* Improving cardiovascular health
* Decrease risk for diabetes type 2
* Improve weight
* Improve blood pressure
* Improve mental health
* Improve quality of life
To summarise. To counter the negative effects of a sedentary life, you need to sit less and move more!
If this inspires you to start fresh then make that first step to live healthier and enjoy all this world has to offer. Your 10000 steps will show you more of this world by taking you outdoors, meeting new people and developing relationships otherwise blocked off by the walls of a sedentary and technology rich lifestyle.
Are you ready to set that goal for 10000steps a day?
Questions:
Q: How much exercise do you need to counter the negative effects of a sedentary lifestyle?
A: In reality for every 6-8 hours of sitting down (being sedentary), you need to exercise at least 1hour 10min. But don't let this demotivate you. By making small changes during the day, you can very easily decrease the amount of time you sit down. (*tips at the bottom)
Q: Is 10000 steps an accurate average/ sufficient for everyone?
A: Not necessarily, but it is a great starting point or goal to achieve. According to research the amount of steps per day (on a non-exercise day) could be classified as:
<5000 steps = sedentary day
6000-7499 steps = usual active day (low active)
7500- 9999 steps = usual active day (somewhat active)
>10000 steps = active
> 13000 steps = highly active
Q: Is this still a way to improve general health/ way to a healthier lifestyle?
A: Definitely yes! Any movement is better than no movement. In reality for every 6-8 hours of sitting down (being sedentary), you need to exercise at least 1hour 10min. But don't let this demotivate you. By making small changes during the day, you can very easily decrease the amount of time you sit down. (*tips at the bottom)
Q: 100000 steps too much?
A: Try to work in 3x 10min exercise/ fast walking into your day. (this activity should increase your heart rate and increase your body temperature)
Tips:
* 3x brisk 10min walks a day. Aim: getting your heart-rate up and getting slightly out of breath
If reaching 10000 steps become too easy, increase the amount or aim for 10min thereof (approx 3000 steps thereof) to be brisk walking.
* Take frequent breaks during the day and take a 10min walk- set an alarm if you have to.
* Whenever you can- stand instead of sit.
* Instead of sitting at your desk replying to all your group chats, take a walk while you do that
* Take the stairs instead of the lift.
* Greet the person in the office furthest from you.
Evidence:
1. People who completed 10000 steps a day showed a 10-13% reduction in stress levels; 5.89% reduction in anxiety levels and showed on average better scores on general well being. (Brink Hilla. (1996). Fundamentals of research methodology for health care professionals(Second edi). Cape Town: Juta & Co. (Pty) Ltd.)
2. A randomised controlled trail conducted between May 2008 and February 2010, supports the recommendation of accumulating 10000 steps a day, with approx 3500 of these steps performed at moderate to vigorous intensity in bouts of at least 10 minutes to enhance weight loss in a behavioural intervention.
3. Tudor-locke, C., & Jr, D. R. B. (2004). How Many Steps / Day Are Enough ? Preliminary Pedometer Indices for Public Health. 34(1), 1–8. Retrieved from http://www.trilliumfitness.co.uk/wp-content/uploads/2016/05/Tudor-Lock-2004-NEAT.pdf