ACCORDING TO A NEW STUDY, WALKING 8,000 STEPS once or twice weekly may be enough to lower your risk of premature death. Today we crack the code to better health: Ditch 10,000 steps for this newer count for the minimum to reduce early mortality. Today we explore how you can walk to health.
While many perceive 10,000 steps as the gold standard, we have much evidence that morality benefits begin to plateau after 8,000.
First, I will step back in time to explore the Japanese origin of the 10,000 steps concept. Second, I’ll briefly discuss how the Japanese use commas differently than much of the world. Finally, we’ll examine a new study that challenges the 10,000-step idea.
“Above all, do not lose your desire to walk: every day, I walk myself into a state of well being and walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it.”
― Søren Kierkegaard
The 10,000 Steps Goal: Unraveling the Origins
My fitness tracker has a default goal setting of 10,000 steps each day. For years, I monitored my steps to get to this daily number. But why did I choose 10,000 steps as optimal?
The concept of taking 10,000 steps a day as a fitness goal is often attributed to a Japanese marketing campaign in the mid-1960s. The campaign, known as “Manpo-kei,” was launched by the Yamasa Clock and Instrument Company in collaboration with a popular magazine called “Shukan Post.”
The term “Manpo-kei” translates to “10,000 steps meter” or “10,000 steps campaign” in English. The idea behind this campaign was to promote the use of pedometers, which were newly introduced in Japan then. The pedometers were called “manpo-kei” devices because they measured and displayed the number of steps a person took.
The concept of aiming for 10,000 steps originated from a combination of factors, including traditional beliefs, cultural influences, and scientific understanding.
In Japanese culture, the number 10,000 has symbolic significance, representing completeness, abundance, and a sense of accomplishment. Additionally, some Japanese researchers have conducted studies indicating that walking approximately 10,000 steps a day could improve cardiovascular health and overall fitness.
The Manpo-kei campaign quickly gained popularity, and the idea of achieving 10,000 steps a day became ingrained in Japanese culture. Since then, it has spread globally and is widely recognized as a benchmark for daily physical activity.
It’s important to note that while the 10,000 steps goal has been widely adopted, there is no definitive scientific evidence supporting it as a one-size-fits-all target for optimal health. Physical activity recommendations may vary depending on individual factors such as age, fitness level, and specific health goals.
A Japanese Number Quirk
Did you know that the Japanese use commas differently for numbers? Rather than being based on thousands and getting a new word every three-digit places (thousand, million, billion), Japanese is based on ten-thousands and gets a new word every four-digit places (man — ten thousand, oku — 100 million, cho — one trillion).
10,000 or 1,0000? Japanese schools are starting to move commas on big numbers, but why?
Japanese is a tough language. With subtle differences in ways of expressing things, some of which may get you fired if…japantoday.com
Walk to Health: The Surprising Step Count
Are you like me? Do you take laps around your living room when you need more than your desired daily step count? A new study reminds us that we may not need 10,000 steps daily to improve our health. Let’s get right to the bottom line:
First, you may only have to hit your step goal a few times weekly to improve your health. Walking just 8,000 steps once or twice a week may be enough to reduce your risk of premature death.
Researchers analyzed data from over 3,000 adults participating in the National Health and Nutrition Examination Surveys 2005–2006. They tracked subjects’ step counts for one week and measured this information against mortality data.
Subjects walking at least 8,000 steps daily, once or twice per week, had lower mortality rates that appeared to be nearly as good as those walking the same number of steps daily.
In other words, people walking 8,000 steps once or twice during the week had about a one-seventh (a relative 15 percent) lower death rate over ten years. Those hitting 8,000 steps for three to seven days a week had a relative 16.5 percent lower risk. The benefits plateaued after walking 8,000 steps three days weekly; walking more days did not further decrease early mortality risk.
Walk to Health: Should I Limit My Walking to 8,000 Steps?
I don’t think the study’s takeaway message is that doing more provides no value. While more steps do not translate to significant additional risk reduction for premature mortality, other benefits exist.
For example, studies examining step number and chronic diseases (such as cancer, cardiovascular disease, and dementia) suggest a proportional relationship between the number of steps taken and risk lowering.
A JAMA Internal Medicine study hints that 10,000 steps daily lower early mortality, cancer, and cardiovascular disease. The study authors add that steps performed at a higher cadence may be associated with additional risk reduction, particularly for incident disease.
A JAMA Neurology study examined over 78,000 step-meter-wearing adults. The study discovered that those achieving nearly 10,000 steps per day had a significantly lower risk of dementia than age-matched controls. Moreover, a higher cadence is associated with a lower risk of the neurologic condition.
To Do: 14 Tips for Increasing Your Daily Step Count
Here is a 14-bullet list of strategies to increase your daily step count:
- Take the stairs instead of the elevator or escalator.
- Park your car farther from your destination to get extra walking in.
- Use public transportation and get off at a stop or two earlier to add more walking to your commute.
- Incorporate walking meetings at work or with colleagues instead of in a conference room.
- Take short walking breaks throughout the day, especially if you have a sedentary job.
- Set reminders or use a fitness tracker to monitor your step count and motivate yourself to reach your goals.
- Walk or bike for short errands instead of driving.
- Go for a walk during your lunch break or after dinner.
- Join a walking group or find a walking buddy to make it a social activity.
- Explore new areas in your neighborhood or nearby parks on foot.
- Use a treadmill or walk in place while watching TV or talking on the phone.
- Consider investing in a pedometer or fitness tracker to track your steps accurately.
- Gradually increase your daily step count by setting achievable goals and adding more steps over time.
- Participate in charity walks or fun runs in your community.
Remember, it’s important to consult with your healthcare provider before making any significant changes to your physical activity level, especially if you have any underlying health conditions or concerns.
Key points —Crack the Code to Better Health: Ditch 10,000 Steps for This Count
Question. Does the 10,000 steps guideline significantly impact life expectancy and mortality?
Findings. A new study reports that you may not have to hit your step goal daily to improve your health. Walking just 8,000 steps once or twice a week may reduce your risk of premature death.
Meaning. Walking only 8,000 steps once or twice weekly may reduce your risk of dying early. There is a plateau of around 8,000 steps. Our first goal should be to get up and move. Generally, the more often you walk, the more you can walk. Go and reap the benefits of moving.
These findings are all good news for people who have challenges exercising regularly, whether because of their physical condition or personal obligations.
Achieving a few more steps a couple of times per week can have significant health upsides. Most of us can make small lifestyle changes, such as setting aside 20 minutes for a walk or taking the stairs.
The information I provide in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “Walk to Health.”
