Like many urban legends, our belief that “10,000 steps a day keeps the doctor away” is based on misinformation that has been repeated so frequently, we believe it is true. The recommendation of 10,000 steps a day isn’t based on science. It is based on a 1964 marketing campaign for a pedometer from a Japanese company. The product name, Manpo-Kei, was translated into “10,000 step meter” in English, thereby launching a new standard for fitness.
What the Science Says
The consensus from sources like the American Heart Association, the American Diabetes Association, the CDC, and the 2018 Physical Activity Guidelines for Americans is 150 minutes of moderate to vigorous physical activity per week to improve health and increase longevity. Research shows that these benefits can be achieved with about 6,000-8,000 steps per day for people age 60+ and about 8,000-10,000 steps per day for people under 60 years old. This activity level also yields improved mental health, better immune health, and reduced levels of systemic inflammation which is linked to almost every chronic disease.
How You Fit In Movement Doesn’t Matter
During a busy day, the thought of moving for 30 minutes straight may seem daunting, but there is no need to get in this activity at one time. Dr. Ulf Eckland, a leading physical activity epidemiologist, advises people to break up daily movement into snack-sized portions.
“Every single minute counts. Walking up the stairs has health benefits, even if it only lasts for one or two minutes, if you repeat it regularly.” — Ulf Eckland, Ph.D., Norwegian School of Sports Sciences
When More Exercise Matters
One caveat about the 150 minute guideline per week is this: it may not be sufficient to stave off weight gain as we age. A 2010 study of 35,000 women published in the peer-reviewed journal, JAMA, showed that only women who walked or exercised moderately for about an hour a day were able to avoid unwanted pounds over the 15 year period of the study (1).
Additionally, strength training is important for maintaining muscle mass as we get older. Work your way up to about 15-20 minutes, three times a week, using light weights, resistance bands, or even your own body weight.
Getting Started Is The Toughest Part
If all this sounds daunting, you are not alone! A lot of us know what to do when it comes to “moving more” — we just don’t do it on a regular basis. If this rings true, please reach out to me at Sally@MyZingLife.com, and let’s have a conversation. My Healthy Habits Network has been proven to help people make lasting, positive change through the support of a small community with similar goals.