FitBit. Garmin watches. Apple Watch. Everyone seems to have one of these on their wrists nowadays. It is trendy and techy and all other kinds of adjectives! (My husband loves to show off when he "closes all the rings" on his Apple Watch...I don't even know what that means). I have a FitBit myself.
These are all simple ways for us to track our steps (as well as look at texts, look at heart rate, measure oxygen now too right?). It seems like we are all trying to attain 10,000 steps. I have heard that number for years. It was the daily requirement to walk and reach 10,000 steps in one day. But why? I don’t think I have ever really looked into it until recently.
New York Times recently published an article looking at recent studies which found that 5,000 steps a day will lead to a reduced risk of premature death (in women) and benefits plateaued around 7500 steps. In another study they found that 8,000 steps is the daily minimum that would produce benefits to decrease heart disease. Other recent studies have actually recommended that instead of 10,000 steps to focus on adding 1,000 steps gradually so you do not plateau. So what does this mean? I don’t have to worry about 10,000 steps anymore?
Hmmmm...the best answer I can give you: It depends.
First of all, you have to take a look at where you are beginning your exercise/walking journey. If you were just discharged from the hospital after a three week stay, 10,000 steps is going to look impossible. And you’re right. It is at the beginning, but that is a great goal to attain.
For someone that has been inactive for weeks, months, or even years, 4,000 steps in a day is going to be enough. On the other hand, a healthy 30-year-old who wants to get in shape for the new year should probably be striving for at least 10,000 steps in my opinion.
Secondly, you should look at the quality of your steps. If you are walking uphill or even hiking, those 8,000 steps are going to be more intensive (getting your heart rate up, strengthening your lower body) than if I casually walked around a track while talking to my parents for 8,000 steps.
Also, HIIT training (high intensity interval training) has demonstrated amazing cardiovascular and strength benefits. However, you might not be moving too much in regards to distance/steps during those kinds of workouts (Boxing, Spin Classes, etc).
You might only get 3,000 steps during that work out. More important questions might be: Did you sweat? Was your heart rate up? Was it somewhat difficult? For exercise to be truly beneficial, it should not be easy. It is something that is supposed to be difficult. If exercise and fitness was that easy, then all of us would have that rock-hard six pack.
It is fine to be aware of your step count because physical activity is important. I do it. I look at my FitBit throughout the day. However, physical activity does not always mean “exercise.” Exercise involves structured programs to truly reap the health benefits (cardiovascular, strength, balance, metabolic, etc). So we should not ALWAYS worry about 10,000 steps, but also look at the intensity of your activity. If you look at the intensity of those 10,000 steps you attained on that day, was any of that truly “exercise?”
The idea behind 10,000 steps in a day is great. I truly do believe that we should all track our steps and sitting activity. However, it is not a “one size fits all” kind of situation. Marathon runners will reach >20,000 steps a day while the body builder might only reach 6,000 steps. The 80 year old patient with COPD might have a goal of attaining 3,000 steps while the 45 year old breast cancer survivor will attain 12,000 steps. Everyone is unique. Everyone is special in their own way. And it is the same idea with exercise and the step count. The most important things to be aware of:
Your starting baseline
Your Goals
Increase walking/standing activity and limiting sitting activity.
If you are interested in beginning a walking program, improving your endurance, increasing your strength, or just don’t even know where to begin, we are only a phone call away. We can help with all of your fitness goals and needs. Power in Motion Rehab offers individualized programs to get you started so we can meet all your goals together! Please do not hesitate to call us at 412-790-9717 for a free 15 minute Discovery visit to see if we can help!
Thank you and have a wonderful day!
Kelly
**Medical disclaimer:All information, content, and material of this website and channel is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider
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