Ladies, are you familiar with the recommendation to walk 10,000 steps a day? It’s true that walking can reduce the risk of premature death, lower stress, decrease cholesterol, and even slow down aging.
But is it really necessary to aim for a minimum of 10,000 steps per day?
The Truth Behind 10,000 Steps
Research published in The Lancet reveals that the 10,000-step recommendation is not based on scientific evidence. Instead, it originated from a marketing campaign by the Yamasa Clock and Instrument Company in Japan during the 1960s.
As the 1964 Tokyo Olympics approached, the awareness of maintaining a healthy body spread rapidly among the Japanese population. Yamasa Clock, a well-known clock company, capitalized on this trend by releasing the world’s first pedometer product called “manpo-kei,” which translates to 10,000 steps in Japanese.
Manpo-kei gained popularity quickly due to its ease of use: users simply strapped it to their wrists, and their steps were automatically recorded.
Since then, the concept of walking 10,000 steps became popular in Japan and worldwide. However, to this day, there is no scientific research supporting this specific number.
“Actually, the 10,000 steps is just a slogan,” says I-Min Lee, an epidemiologist at Harvard Medical School, in an interview with Scientific American. “While it’s great if you can walk 10,000 steps, there’s no scientific basis for it.”
So, how many steps are needed to prevent diseases?
It Doesn’t Have to Be 10,000 Steps
A study conducted by JAMA Network Open on 2,110 adults found that participants who walked a minimum of 7,000 steps per day had a better chance of avoiding premature death.
Another study published by the National Library of Medicine reached a similar conclusion: at least 7,500 steps are needed to prevent various diseases, such as heart attacks, strokes, and cancer.
The notion that 10,000 steps are essential is further supported by collaborative research from Lodz University and Johns Hopkins University. Their study involving 226,000 participants worldwide revealed that 4,000 steps are sufficient to avoid premature death.
“Changes in lifestyle, including diet and exercise, are always more effective in reducing the risk of heart attacks and achieving longevity,” says Prof. Maciej Banach from Lodz University, as quoted by bbc.com.
So, what should Ladies pay attention to when walking?
1. Environment
Regardless of the number of steps, walking in natural surroundings is better than in the middle of the city. Nature offers tranquility, which positively impacts mental health.
Research from the University of Victoria in Canada shows that walking in natural settings results in higher accuracy and lower stress during tests.
2. Intensity
A study published by The Washington Post in 2022 found that participants who cycled at high speeds for 6 minutes achieved similar results to those who cycled at moderate speeds for 30 minutes. Analogously, walking intensity matters.
Although the activities differ, research shows that a person’s intensity during physical activity affects the outcomes.
3. Step Count Is Important, But...
As mentioned earlier, Ladies don’t have to walk 10,000 steps every day to achieve a healthy body and mind.
Consistency is key. Even if you only manage 1,000 steps today, you’ll reach your desired step count with consistent effort.
Remember the saying, “Little by little, a little becomes a lot.”
Apart from walking, what other simple activities promote a healthy and strong body? Find the answers on Newfemme!