Do you make it a goal to walk 10,000 steps each day?
A lot of fitness-minded people have this goal on their daily to-do list. They think it’s conventional wisdom. And when they don’t manage to get to that number, they feel defeated.
Turns out, though, 10,000 steps might not be the number you should shoot for.
Actually, it’s a lot lower!
The Proof—
A June, 2019 New York Post story revealed that the 10,000 steps being an optimal goal is a sham. And they backed it up with some evidence from Harvard Medical School and the Journal of American Medical Association—Internal Medicine (JAMA Internal Medicine).
Evidently, less is often more when it comes to walking.
A lot of women were studied, 16,741 of them to be exact, between the ages of 62 to 101, for four years. They wore walking trackers for 7 consecutive days, while they were awake. No water activities, t hough.
Unfortunately, 504 of them died during the study.
10K Daily Steps Results—
The study showed that five thousand, not ten thousand steps seemed to be a sweet spot for decreasing early death for women.
Those averaging 4,400 steps experienced a significantly lower mortality rate than those taking half as many, or 2,200 daily steps.
Seven thousand, five hundred steps offered an even lower mortality, but not a huge drop.
No decrease in mortality came with hitting the 10K number.
So how did we arrive at 10K steps?
Isn’t it just like some marketing genius to manipulate our lives and thinking? (Rhetorical question.)
Evidently, that’s exactly what happened in this case, when a Japanese marketing company advertising an early version of its walking meter (pedometer) invented before the 1964 Tokyo Olympics to promote movement touted the 10K steps through the devices name: “manpo-kei”
- Man = 10K
- Po = steps
- Kei = meter
And voila! The 10,000 steps meter!
Now that the 2020 Tokyo Olympics is looming, I wonder what other brilliant devices and bogus marketing we’ll be subjected to, and fall for.
Heavens, we’re gullible and way too trusting, aren’t we?
What the study didn’t tell us—
The study didn’t look at quality of life, cognitive function, or physical conditions. And evidently there was no evidence to suggest that more daily steps was dangerous, although it stands to educated reason that more mileage would increase your risk of joint wear and tear and some chronic injuries from overuse. But relaxed-pace walking probably wouldn’t be a problem. (Although being on your feet too long during the day can cause vascular issues.)
One thing the researcher did note, however, was that the intensity of each step did NOT matter. Every step, no matter how energetic, counted!
What great news that is as advancing age slows you down!
I found the story online several weeks ago, but Harvard Health Beat on-line newsletter released its version just last week.
Key findings, noted in the on-line article are:
- Sedentary women averaged 2,700 steps a day.
- Women who averaged 4,400 daily steps had a 41% reduction in mortality.
- Mortality rates progressively improved before leveling off at approximately 7,500 steps per day
So if you have time, and the inclination, for those 10K steps, then step away!
But if not, do not be discouraged. Shoot for 4,400 and then work your way up to the golden 7,500 steps.
Until next week,
re-set your fitness counter’s step goal and enjoy a sigh of relief.
You can do this!
Blessings,
Andrea
Harvard Healthbeat Newsletter link.
Andrea Arthur Owan is an award-winning inspirational writer, fitness pro and chaplain. She writes and works to help people live their best lives—physically, emotionally, and spiritually.