Where did 10,000 steps come from?
The recommendation to complete 10,000 steps originated from a Japanese company Yamasa that created a pedometer in the 1960’s. They call it the Manpo-kei, which translates to, “10,000 step meter.” It was a marketing ploy to sell their product that was released in 1964.
Fitbit then set the standard on their products as it satisfies the recommendation by the American Heart Foundation and Centers for Disease Control and Prevention, which is for at least 150 minutes of exercise per week.
Scientific Studies of 10,000 Steps:
In March 2022 a Meta-analysis of 15 studies reports new findings on how many daily walking steps are needed to prevent premature mortality and increase longevity of life. In this study they found that people over 60 leveled out their risks at around 7,000-8,000 steps, with no added risk if they complete greater than that. The average adult under 60 did stabilize premature death with 8,000-10,000 steps per day, with no added risk if they complete more.
A study conducted in June 2022 by JAMA Neurology found that the more steps accumulated per day over 9,800 steps decreased risk of dementia.
Added Benefits:
It is no secret that exercise of any sort if great for your health. Numerous studies have concluded that exercise is great for your heart health, improved blood pressure, excellent for your mood, helps with symptoms of depression, and reduces risk of diabetes and various cancers.
As a Movement Restoration Coach I can tell you that any type of movement also helps with improving joint, muscle and connective tissue stability and flexibility. The less you move the more you stiffen up. I’m sure you have felt it yourself, where you have sat for too long then stood up and everything felt all cramped up. You may also feel it first thing in the morning, especially if you have been sleeping in the same position for most of the night. You wake up and it takes a bit for the body to get going. And this seems to be more and more obvious to you the older you get. Sitting for too long is hugely responsible for back pain in many people.
From a fat loss perceptive, as a Weight Loss Coach, I can tell you that any type of movement is also great for fat loss. It has to do with thermogenesis. Thermogenesis is burning energy through the production of heat. The more you move, the more heat you produce the more energy you burn. That is why Bikram training has increased in popularity. In lament’s terms, it increases your metabolism, which increases fat burning and therefore promotes fat loss. Excellent for those working on improving their body composition for aesthetic and/or health reasons.
Any type of movement enhances muscle tone. The more muscle tissue you have the stronger your bones. Walking is a simple exercise that can help you strengthen and tone your muscles and therefore strengthen your bones.
All of these reasons collectively is why I recommend you move at least 10,000 steps per day. especially if you lead a sedentary life with a sedentary job, sitting most of the day.
In summary, 10,000 steps per day will help you:
- Move better with less joint and muscle pain
- Increase longevity of life
- Decrease risk of health issues such as heart disease, diabetes and high blood pressure
- Reduces risk of dementia
- Improves your mood
- Promotes fat loss
- Improves muscle tone
- Strengthens bones
Join me in completing at least 10,000 steps each day!
– Coach Terri
Resources:
https://www.mic.com/life/why-10k-steps-a-day-is-standard
https://fortune.com/2020/06/30/why-10000-steps-per-day-goal-fitbit-ceo/
https://www.sciencedaily.com/releases/2022/03/220303112207.htm
https://www.webmd.com/a-to-z-guides/news/20221005/turns-out-there-is-something-special-about-ten-thousand-steps-a-day
https://jamanetwork.com/journals/jamaneurology/article-abstract/2795819