10,000 Steps – Is It Enough?
Where Did 10,000 Steps Come From—And Does It Still Matter?
I’m sure we have all heard that 10,000 steps a day is the current daily exercise goal. Why 10 000 though? Where did this start? And is this number actually what we need to be achieving each day for our health?
The origins of 10000 steps a day can be traced back to a Japanese marketing campaign which featured in the lead up to the 1964 Olympics in Tokyo. The original concept was to encourage more daily activity. Recent research has shown that less than 1 in 5 Australians are actually achieving this number on a daily basis.
The current physical activity guidelines from WHO. The recommendations to improve cardiorespiratory and muscular fitness, bone health, reduce the risk of non communicable diseases and depression are:
- Adults (18-64) should do at least 150min moderate intensity aerobic activity or 75min vigorous/high intensity a week or an equivalent combination.
- Aerobic activity should be performed in bouts of at least 10min
- For significant improvements in health physical activity should be increased to 300min moderate or 150min vigorous/high intensity per week or an equivalent combination
- Resistance training should be done involving major muscle groups at least 2 or more days per week
WHO has identified that physical inactivity is the fourth leading risk factor for global mortality (6% of deaths globally). Only behind high blood pressure 13%, tobacco use 9% and high blood glucose 6%. Recommendations for sedentary behaviour:
- Minimise time spent in prolonged sitting
- Break up periods of sitting as often as possible
As far as steps per day, 10 000 per day will equate to the 150min/mod or 75min/high intensity physical activity. Where as to see significant results 15 000 steps per day will equate to the 300min/mod or 150min/high intensity physical activity.
The important thing to take away from all of this is that something is better than nothing. Incidental exercise can easily add up to 30 minutes a day. You walk 10 minutes to the train/tram. Then walk 5 minutes to work. Do that twice in your day. There is your 30 minutes and every little bit counts. Exercise is medicine.
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