Does 10k Steps a Day Keep the Doctor Away?
The answer is a resounding "yes!" Of course, this comes with a fair bit of nuance, but that's what you are here for!
Research has shown that walking can help you maintain a lower body fat percentage, boost your energy, improve your mood and reduce the risk of heart disease and other health conditions. Plus, it's a great way to get in some exercise without having to go to the gym. However, you do not NEED to hit “10K” to reap all the benefits! According to this article from Pubmed; walking 7800-12k steps per day can reduce all-cause mortality by up to 60-70%.. which is pretty fucking nuts when you think about that.
Within the parameters of this specific study, there was no significant association between step intensity and all-cause mortality after adjusting for total steps per day. The reason I bolded the step intensity noted above is that one of the most common questions I get asked when I speak to my clients about the importance of their daily step count is does it matter HOW I go about getting my steps in? Should I be running to get these steps? Is it better for me to put my treadmill on an incline to get my steps in?
Stop overthinking it. Just go for a fucking walk!
The history: Where did 10k come from?
It was initially created by a Japanese company in the 1960s who were using the exposure from the Olympic games to market their new pedometer called "manpo-kei" which translates to '10,000 steps meter'. However, it wasn't until the early 2000s that researchers in the United States began studying the health benefits that correlate with your daily step totals. Since then, coupled with the explosion of social media, the 10,000-step target has become widely accepted as a standard for daily physical activity.
Steps for your Mental Health
As much as the physical benefits of walking are worth the effort, there are just as many positive mental health gains that need to be addressed as well. For one, it can help to clear your head and ease stress. It can also help to improve your mood and increase your energy levels. Additionally, walking can also help to promote feelings of happiness and well-being. Some fascinating research is coming out in regards to how walking through forested areas has similar benefits to different types of therapy when it comes to alleviating anxiety, depression and other common mental health struggles.
As we all know therapy can be very expensive, but walking is FREE.
How the Hell do I Find the Time for That Many Steps in a Day?
There are many ways to get more steps in a day - here are just a few suggestions:
1. Walk more frequently. Mini walks add up quickly when it comes to your daily step total. This is a large reason why your N.E.A.T(Non-exercise activity thermogenesis) plays such a large role in your TDEE (Total Daily Energy Expenditure). All too often, we tend to think that we have to get all 8-10k steps in a row, which is far from the truth. On average it takes between 60-100 minutes for an individual to hit 10k steps. Let's say you are on the faster end of that average; if you did 6X10 minute walks in a day you would be at your target! Every step you take, whether it was intentional or not, adds up! Also if you are interested in learning more about your TDEE, head on over to my blog where I break down exactly what creates your TDEE and how to find your own caloric intake!
2. Walk and talk. Make a point of walking anytime you are on the phone. For those living in Canada with our lovely winters, a STEP is a STEP. If you do not have access to a treadmill you can walk around your house, apartment or wherever you live to get them in. You might look like a lunatic pacing around your house on the phone, but you won't give a shit when you are living a longer life with plenty of mental clarity.
3. Walk after every meal. Seems simple but this can not only ensure that you are eating more regularly (not that intermittent fasting is the devil, but we will save that for a future blog), but it can also aid in improved digestion as well.
4. Stairs > Elevator. Probably going to take some heat for this one, but unless you are hauling in a giant load of groceries don't be so damn lazy and just take the stairs. Get a little calve pump on top of bumping up that daily step count.
5. Dance around your house to your favorite tunes! Bonus points here because this is also a great way to express yourself for those who have a tendency to suppress all the emotions they may experience in a day. Turn on a little 90's hip hop and let loose!
6. Walk and scroll. This is somewhat of a bonus point, and one I wouldn’t typically recommend but I know I am going to get feedback in some way shape or form in regards to “I just don’t have the time”. In SOME situations this is absolutely a valid excuse. Pack of children causing chaos around your house, injuries, sickness or whatever it may be. However, the majority of people using the time factor as a reason for not being able to accomplish this simple task is due to the fact that you are consuming WAY too much social media which has in turn created a perceived effect in which you FEEL like you don’t have the time when in reality you do. If you are not willing to step back and begin managing your screen time which will in turn free up enough spare time to get your steps in then at least WALK AND SCROLL. Forewarning, do this with some level of caution because if you happen to walk into an intersection while scrolling social media because that guy on the internet told you to walk and scroll that is 100%, not my fault LOL
With all that being said and the positive impacts that I have personally felt, along with the dramatic improvements walking has made in the lives of many of my clients; walking is fucking UNDERRATED. In my biased opinion, it is imperative that you do what you can to make it possible to shoot for 8-12,000 steps per day. With the massive impacts on health and longevity, improved mental clarity and the many other positive outcomes that are associated with simply WALKING MORE you would be doing your future self a large disservice to continue thinking that your total daily steps don’t matter.
Remember, there is no right or wrong way to get your steps in. JUST GET YOUR FUCKING STEPS IN!
