Counting steps
Most of us have heard about “10,000 daily steps” being the goal we should aim for to be healthy. This can be somewhat frustrating when we just don’t seem to be able to reach it. Between work, responsibilities, and commitments we don’t always find the moment to squeeze in a couple hours of physical activity. It appears this arbitrary number, that’s a golden standard to so many, came from a trade name pedometer that went on sale in Japan in 1965. The device was called “Manpo-kei”, which translates to “10,000 steps meter”, and this marketing tool has become ingrained into our health consciousness (being the default in daily activity trackers).
While a study on the benefits of a 100-day 10,000 step challenge into overall wellbeing did find that participants experienced a variety of mood improvements (improved stress levels down by 8,9%, depression down by 7,6%, anxiety down by 5,0%, and wellbeing up by 2,1% from baseline), researchers conclude that the 10,000 daily step threshold doesn’t actually hold any significant value. Rather, the participation seemed more important than the actual target reached.
A study published in 2021, led by the University of Massachusetts, found that adults who took approximately 7,000 daily steps or more had lower mortality rates (50–70% less) during the study period than the participants who took less than 7,000 daily steps. These results are similar to other studies published earlier where they saw that a greater number of daily steps was associated with lower mortality risks (8,000 steps compared to 4,000 steps).
Regular physical activity is crucial for our health, both mental and physical. Physical activity such as daily steps can help reduce the risk of health conditions such as dementia, and certain kinds of cancer. Exercise is also essential in the prevention of diabetes and obesity. Just walking 30 minutes a day can increase cardiovascular fitness, strengthen bones, and boost muscle power and endurance. 10,000 daily steps aren’t even necessary to experience these benefits, even half that can be healthy and beneficial to our quality of life. So next time your daily step count is below 10,000, remember that as long as you are regularly participating in physical activity there’s no need to feel guilty. The NHS recommends adults should do at least 150 minutes of moderate-intensity activity (or 75 minutes of vigorous-intensity activity) a week.
An easy way to increase your daily steps is to add about 1,000 steps a day. Walking to work, trying out a new route to your favourite cafe, or even just walking around a local park when it’s sunny. Meeting with friends and walking together can also help you stay motivated to go outside and do physical activity. Taking regular breaks to move around if you work from a desk will also add to the positive impact of physical activity on your overall well-being. Walking is a great activity to introduce into your everyday routine as it’s a low impact activity (it doesn’t involve too much strain on your muscles or joints- other examples are: yoga, swimming, and cycling), doesn’t require any equipment and can be done in your own time without relying on others.
Physical inactivity is a major health concern worldwide. Inactivity is estimated to be responsible for 6–10% of the major non-communicable diseases of coronary heart disease, type 2 diabetes, breast and colon cancer, and 9% of premature mortality. At FitQuid we aim to motivate individuals to be more active, and help them live a healthy and happy life. Our app records your daily step count and rewards you with digital coins that you can use in our in-app store. Make sure you’re wearing comfortable shoes, and enjoy the outdoors!
