How it started

Most people think that the guideline of 10,000 steps came about as a result of years of scientific experimentation. In fact, it was born in 1964, before the Tokyo Olympics, during a major advertising campaign for the Manpo-Kei pedometer. The developers gave the device that name because the character for 10,000 resembles a walking man. After that, several studies were conducted that confirmed the benefits of walking. Although the study did not suggest an optimal number of steps per day, the figure of 10,000 was already circulating as commonly accepted. Soon after, 10,000 steps became the general guideline for health officials talking about walking on a daily basis.

To walk or not to walk

From a health point of view, walking is extremely beneficial. It activates blood flow, enriches the internal organs with oxygen and nutrients, helps to relieve stress, trains the cardiovascular system, and strengthens the musculoskeletal system. When deciding how much to walk per day, take into account your age and overall health. A younger person with no health issues can walk much more each day than an older person with health issues. While walking is healthy, make sure to not overdo it.

If you set a goal of walking a certain number of steps per day, you should do it regularly, gradually increasing the load, pace, and duration of exercise. This should all be guided by how you are feeling.

Harvard Medical Professor I-Min Lee conducted a study of 1,6741 women over age 70 and found that the optimal number of steps per day for women of this age is 4,500 to 7,500 per day.

Setting the right goal

Can brisk walking replace sports such as strength training biking or running? It all depends on the goals of the individual. If the goal is simply to improve well-being, then 7,000 to 8,000 steps a day for a healthy person is the ideal exercise. However, if you want to sharpen your figure, work out certain areas or improve stretching, then you should not limit yourself to just walking — it is necessary to incorporate strength training, stretching, and other forms of cardio.

And do not forget that any training should be consistent with your physiological capabilities, approved by your doctor, and, if possible, done under the supervision of a coach or trainer. The ideal option is to combine walking, strength exercises, and stretching, which will result in a toned and healthy body.

08 December 2021