Are 10000 steps a day enough to reduce your risk of heart disease?
Many fitness apps suggest that 10000 steps are enough exercise.
Where does the recommendation for 10000 steps come from? Is it science based?
A recent study published in the International Journal of Obesity examined at postal workers.
Workers who primarily had desk jobs were compared to workers who walked and delivered the mail on foot.
Those postal workers who walked at leat 15,000 steps a day tended to have normal weight, blood sugar, and cholesterol levels.
Those workers who had desk jobs and sat for most of the day had higher waistlines.In addition, those who sat had higher blood sugar and cholesterol levels.
In addition, those who sat for most of the day had higher blood sugar and cholesterol levels.
Higher waistlines and increases blood sugars are considered features of a metabolic syndrome that increases the risk of diabetes and heart disease.
Workers with no metabolic syndrome features walked greater than 15 000 steps per day or spent 7 hours per day upright.
History of physical activity and heart disease association
One of the first articles to mention the importance of physical activity was published in The Lancet in 1953. This article looked at heart disease in transit workers. The article compared those who drove a bus and sat for long periods of time to conductors who walked the aisles and collected tickets. Those workers who sat for longer periods of time had a higher risk of heart disease.
History of 10000 steps a day
A segment from the Today Show mentions that the first suggestion of 10000 steps came from the manufacturers of the pedometers.
One of the initial models was called the manpo-kei which means 10000 steps meter.
An article in Sports Medicine mentions that 10000 steps can be traced to Japanese walking clubs and a business slogan.
How many miles is walked with 10000 steps?
Walking 10000 steps with strides of at least 2 feet equates to 5 miles.
Do most Americans walk 10000 steps?
No, most Americans walk on average 2000 steps
Converting another exercise into 10000 steps
Purdue University has designed a conversion chart which approximates different types of exercises to steps taken.
Is 10000 steps enough exercise to lose weight?
Not necessarily but it is a start. A combination of exercise and a healthy diet will give you the best results. Ensuring that you are taking in fewer calories than you are burning will help ensure that you lose weight.
Additional reading- How accurate are wrist-worn devices
Do you walk 10000 steps a day?