We've heard it - the "golden rule" of 10,000 steps a day, which has become something like a sacred ritual for all who want to be in shape. But how many of us actually manage to keep it? Is this number more stress than benefit?
Arbitrary Number at the Base
The truth is that 10,000 steps a day is a rather arbitrary number. The idea in question comes from a Japanese marketing campaign from 1964 for the first mass-produced pedometer - "Manpo-kei", which translates to "10,000 steps meter". The goal? Simply to encourage people to move more. Not to create an obligation that might demotivate.
How many steps are actually enough?
According to Dr. Justin Kompf, a fitness expert, this number of 10,000 steps is not scientifically proven as mandatory for health. But it certainly represents a good challenge, approximately 6.5 to 8 kilometers of walking every day, which is over an hour of physical activity - and certainly helps to burn calories.
For a person who leads a not particularly active lifestyle, however, achieving 10,000 steps, including daily tasks, can be quite difficult. "If the number of steps turns into an obsession and leads to stress, we miss all the benefits of it," warns Karena Dawn, also a fitness expert. She recommends setting easier goals - around 5,000 to 7,000 steps per day, especially if we are beginners.
Small steps matter
Scientific studies show that even just 3,900 steps a day - a little under 3 kilometers - significantly reduce the risk of premature death. The key is to increase physical activity gradually. Dr. Kompf advises adding 500 to 1000 steps each month. Even small things, like a walk to the store or a short lunch break, can bring great results over time.
Benefits of walking - more than just weight loss
Walking has numerous other benefits. It improves cardiovascular health, the respiratory system, mental well-being and gives energy during the day. How can we achieve even better results? Here are a few ideas:
- Alternate the pace of walking to engage more muscles - give your body the opportunity to work in different modes.
- Walk uphill or stairs - for greater endurance and calorie burning.
- Add light weights to your workout - this turns the walk into a strength training.
- Walk after meals - for better digestion and appetite control.
- Practice mindful walking, focusing on breathing and steps - this reduces stress and cortisol levels.
More important than the number is consistency
"Walking is not just for weight loss - it's a way to feel good in your own body and connect with yourself," shares Bianka Weiss, a naturopath and pilates instructor. It is important to be consistent and persistent rather than focusing on a specific number. The important thing is to move more than yesterday.
So, are 10,000 steps a myth or a path to health? Maybe both. Ultimately, the most important thing is to find out what works for ourselves. To move - and to feel good about it.