Magic numbers appear in smartwatches, fitness apps and office stages. Hit 10,000 steps a day for many people has become an indicator of health. This is a goal that you have to park a little further with lunch time around the block and lunch after dinner.
The goal is widely accepted by doctors and patients, but its origin is less scientific than some people can expect.
David Raichlen, a professor of biomotiation and anthropology at USC, said, “The entire 10,000 -level ideas were a marketing campaign for a Japanese company that actually developed hydrogen.
The idea of walking 10,000 steps a day in Japan in the 1960s was translated into “10,000 steps” when the company introduced a minority analyzer called MANPO-KEI. Launched in the 1964 Tokyo Olympics, the product gave people numerical goals and helped sell telegrams.
Raichlen is arbitrarily, “It was kind of good.” yes.”
Researchers say that even if the numbers were not the basis of evidence, there was a reason and may have been close to a meaningful benchmark.
Raichlen said, “It would have been bizarre enough enough, and at that time, it was probably not far away despite the lack of epidemiological data.
During the years after the 10,000 -stage goals were attractive, the researchers actually found the number of daily stages related to better health results. Some studies have shown that the benefits of the risk of cardiovascular diseases begin with about 2,500 to 3,000 stages per day. Others suggest that the highlands of health -related benefits begin about 7,500 stages.
Nevertheless, many public health messages continue to promote five -digit marks, and fitness trackers, including FITBITS and other smart devices, often set 10,000 steps with a basic daily goal.
Dr. Greg C. Fonarow, the chief chief executive of UCLA, said Step Counts is a practical and easy way to communicate with the patient. He often recommends 10,000 steps and does not see the numbers randomly.
Fonarow said, “The number of delivery stages is one of the ways to deliver a trackible and executable level of physical activity.
He said every week, according to the existing guidelines for exercise, it is the same as about five miles of walking and about 150 minutes of powerful activities.
Nevertheless, Fonarow admits that there are many research results. He cited a study that was considered to have recorded about 7,500 stages for older women, while other studies showed that profits continued through more than 10,000 steps. “Walk is a form of fantastic exercise.” It helps to improve blood pressure, support brain health, reduce insulin resistance, and strengthen blood vessels. “
Raichlen usually says that it does not prescribe a specific threshold. He said that 10,000 steps can be a useful goal for some but not for health.
Raichlen said, “It’s better than nothing and a little better than that.
But the type of walking is important. Researchers found that Kadon, who takes several stages per minute, can affect the effects of physical activity. Active walks offer cardiovascular benefits over slow speed despite the same level of the total number of stages.
Raichlen said, “You don’t have to run.” But more strength is usually better. “
It is not clear that the benefits are the upper limit that the benefit begins to decline, or that more steps get more profits.
He said that walking more generally has a low risk of chronic diseases, including diabetes, dementia and cardiovascular diseases, but there is a high risk decrease after a certain point.
“Heart disease, diabetes, dementia, etc. are interested in other stages.”
Raichlen also pointed out that the effects of the given steps may vary depending on the age, and most existing studies may have different precision because the wrist relies on old accelerators.
Raichlen said, “You can use various methods and end with the same step counts of the same person.
He said that this transformation strengthens the importance of using the staircase as a guide rather than a strict rules.
Raichlen said, “The best way for people to do is to be his research.” See what you are doing today and try to do more tomorrow. “
Fonarow often said that the patient is increasingly encouraged to build activities. For those who have a big seating, walking 10,000 steps a day may not be practical. “We must personalize these recommendations,” he added, and some people can add resistors such as weighted backpacks for additional benefits, but they do not need to improve their health.
Dr. PARVEEN GARG of Keck Medicine of USC aims to achieve the step goal for the patient. It is ideal to spread activities all week, but he said it would be okay if he was more active than other days for several days. For patients with limited time or energy, walking more on weekends or breaks can still provide meaningful benefits.
GARG said that it reminded patients that it was beneficial at low level of walking. Many studies have shown that the risk of cardiovascular disease and early death can be measured at about 2,500 stages a day, he said.
It is ideal to spread activities all week, but he said it would be okay if he was more active than other days for several days. For patients with limited time or energy, walking more on weekends or breaks can still provide meaningful benefits. Like other experts, GARG emphasizes that the advantage of exercise does not start at 10,000 stages. You can start much earlier.
Garg said, “I like goals as a human being.” We like to feel like we have achieved something. We want to check the box. It provides people with a goal to achieve. In that respect, it’s really great unless you discourage people. “
He recommends exercise to prioritize even if his patient ends with a short rupture or mixed in everyday life.
Regardless of whether a person walks 2,000 or 10,000, local experts may agree to consistent and increase their activities over time.
Raichlen said, “Just keep moving.
This story originally appeared Los Angeles Times.
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