Discuss the benefits of regular movement. Should we be striving for 10 thousand steps a day?

The Importance of Regular Movement: All About The 10 Thousand Steps

Regular movement is a fundamental aspect of maintaining a healthy mind and body. Whether you choose to incorporate movement through exercise routines, regular walks or simply opting for stairs instead of the elevator, the benefits of regular movement cannot be overstated. It supports heart health, aids digestion, improves muscle strength and flexibility, promotes mental wellness, and significantly lowers the risks of chronic diseases.

According to a study in the Journal of the American Heart Association, simply moving more and sitting less could potentially lead to better health outcomes (Hall, Smith, & Thompson, 2020). The 10 thousand steps have become a popular benchmark for physical activity. But should it be our ultimate goal? Let's dive deeper to find out.

The Origin of the 10 Thousand Steps

Interestingly, the 10 thousand steps a day guideline began in Japan in the 1960s as a marketing strategy for pedometers. It was a simple concept and gave specific guidelines for the general public to follow (Bassett, Toth, LaMunion, & Crouter, 2017).

Benefits of 10 Thousand Steps

There's substantial evidence to show that walking 10 thousand steps a day can bring significant health benefits. Beyond the obvious physical fitness benefits, it can assist in managing weight, reducing the risk of heart disease and enhancing mental wellbeing (Tudor-Locke & Bassett, 2004).

Do We Need to Hit 10 Thousand Steps?

However, this doesn't mean that getting less than 10 thousand steps a day is a failure. Recent studies have suggested that even fewer steps, around 7,000-8,000 per day, can still bring substantial health benefits. It's the consistency and regularity in incorporating movement in daily life that holds the key to health, rather than a fixed number (Lee, Shiroma, Kamada, Bassett, Matthews, & Buring, et. al, 2019).

In conclusion, while striving for 10 thousand steps a day has its benefits, it's not a one-size-fits-all recommendation. Introducing any kind of regular movement into your daily routine can significantly improve your health.

Bassett, D. R., Toth, L. P., LaMunion, S. R., & Crouter, S. E. (2017). Step Counting: A Review of Measurement Considerations and Health-Related Applications. Sports Medicine, 47(7), 1303–1315. https://doi.org/10.1007/s40279-016-0663-1

Hall, K. S., Hyde, E. T., Bassett, D. R., Carlson, S. A., Carnethon, M. R., Ekelund, U., Evenson, K. R., Galuska, D. A., Hyde, E. T., Jakicic, J. M., Janz, K. F., Lee, I. M., Matthews, C. E., Omura, J. D., Paluch, A. E., Thomas, R. J., & Williams, S. M. (2020). Systematic review of the prospective association of daily step counts with risk of mortality, cardiovascular disease, and dysglycemia. International Journal of Behavioral Nutrition and Physical Activity, 17, 78. https://doi.org/10.1186/s12966-020-00978-9

Lee, I. M., Shiroma, E. J., Kamada, M., Bassett, D. R., Matthews, C. E., & Buring, J. E. (2019). Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Internal Medicine, 179(8), 1105–1112. https://doi.org/10.1001/jamainternmed.2019.0899

Tudor-Locke, C., & Bassett Jr, D. R. (2004). How many steps/day are enough? Preliminary pedometer indices for public health. Sports Medicine, 34(1), 1–8. https://doi.org/10.2165/00007256-200434010-00001