Dr. Jennifer Closshey digs deep into a fitness claim that originated over 50 years ago in Japan, and offers her take on the outcomes of taking 10,000 steps every day.
You’ve probably heard that taking 10,000 steps a day will help make you fit and healthy. You’ve probably also questioned it.
Where did the 10,000-step recommendation originate? Can 10,000 steps make a difference? If so, why is 10,000 steps such a big deal? These are all good questions with real answers.
WHERE DID IT COME FROM?
The concept was first popularized by Japanese pedometers in the 1960s. These pedometers sold under the name “manpo-kei,” which translates to “10,000 steps meter.” Pedometers became more common in every day use and the 10,000-step concept took root, not only in Japan, but globally.
Just as the brand names of Kleenex was adopted to all tissues and Xerox to copy machines, the 10,000-step goal was to pedometers and those seeking fitness.
CONFIRMING THE CLAIM
The claim remains popular and has continued to grow across a wider population, though it has become more of a movement than an official medical stance.
Medical research studies reviewed in 2008 by University College London have shown that taking 10,000 steps a day, in addition to maintaining a healthy lifestyle, can lead to a decrease in chronic illnesses such as diabetes, metabolic syndromes and heart disease. The goal for walking came first, followed by the medical research affirming the claim.
The Centers for Disease Control and Prevention (CDC) do not actually recommend taking 10,000 steps a day, but instead suggests logging 30 minutes of moderate activity per day, plus two or more days of strength training.
Walking 10,000 steps a day is an easy way to exceed the first part of the CDC’s recommendation. The 30-minute-per-day recommendation can be achieved with about 7,500 to 8,000 steps a day, but the extra 2,000 seem to provide added results. A recent study by researchers from the University of Glasgow, University of Warwick and University of Salford found postal workers in Glasgow, Scotland, who walked 15,000 steps a day, had fewer risk factors for heart disease than colleagues who sat throughout the day.
Specific benefits include lowering of the body mass index (BMI), increased energy, reduced risk for diabetes and a smaller waist size.
FOR BEST RESULTS…
Extrapolating the benefits of various studies on the benefits of 10,000 steps a day show if all Americans participated, we could probably decrease the U.S. health care budget by $500 billion a year, according to Cleveland Clinic chief wellness officer Michael Roizen. Yes, 10,000 steps a day can, and would, make a difference.
Make those steps add up by using a pedometer so household chores, using stairs, and general walking are all included. The pedometer will include gardening, cleaning the car, playing with the kids and buying groceries.
Another advantage of the pedometer is the immediate feedback. When I first started, I quickly found exceeding my 10,000 goal by too many steps in a day, especially doing so too often, resulted in joint pain that required extra rest and recuperation on my part.
Balance in all exercise is important, and it is possible to walk too much.
Jennifer E. Closshey, Ph.D., is a doctor of integrative health and YMCA yoga instructor in Plant City. Contact her at JenniferClosshey@gmail.com.
