The idea of getting 10,000 steps per day has been ingrained in our minds as the ultimate goal for maintaining good health. However, this number was not scientifically chosen but rather based on a pedometer design in Japan in the 1960s where the character for 10,000 resembles a person walking. Heather Milton, an exercise physiologist at NYU Langone Health in New York, explains that recent literature shows that achieving 10,000 steps is equivalent to 30 minutes of moderate intensity activity, which is the recommended amount of aerobic exercise per day by the CDC and ACSM. However, not all steps are created equal, and it’s essential to maintain a brisk pace that keeps you from easily chatting while walking.
Studies have shown that different step counts can have varying effects on mortality rates based on factors like age. For example, one study found that 4,400 steps a day were associated with a 41% reduction in mortality compared to walking 2,700 steps, and walking around 7,500 steps was linked to a 65% reduction. Another study indicated a progressively decreasing risk of mortality for people under 60 who logged 8,000 to 10,000 steps daily. To combat sedentary behavior, which can lead to various health issues like obesity and high blood pressure, the recommendation is to break up sedentary time every 30 minutes by engaging in physical activity.
Rather than fixating on reaching a specific step count, Milton suggests focusing on the number 30 – representing the 30 minutes of moderate activity recommended daily and also the maximum amount of time we should remain sedentary without moving. She emphasizes the importance of breaking up sedentary time to improve overall health and well-being. Using steps as a simple tool to measure daily activity levels can help individuals monitor their movement and set achievable goals for increasing physical activity gradually over time. Making small adjustments, such as walking during meetings or using a standing desk, can help combat sedentary behavior and promote better health.
In addition to discussing the benefits of achieving 10,000 steps and breaking up sedentary time, the conversation with Heather Milton also covered topics such as warming up effectively, the truth about spot training, and other exercise-related tips. By subscribing to the “Am I Doing It Wrong?” podcast, listeners can access a wide range of episodes that delve into various topics, including tips for online shopping, financial advice, relationship tips, and health and wellness insights. The podcast aims to provide practical advice and information to help listeners improve different aspects of their lives by exploring common misconceptions and offering expert advice.
Overall, the focus on step count as a measure of physical activity is highlighted in the discussion with Heather Milton, who stresses the importance of incorporating movement throughout the day to combat sedentary behavior. By understanding the relationship between step count, physical activity, and overall health, individuals can make informed choices about their exercise routines and daily habits. The podcast episode offers valuable insights into optimizing physical activity, setting achievable goals, and breaking up sedentary time to enhance overall well-being.
