Doctor debunks 10,000 steps a day target and explains science behind exercise trend
The new year is the perfect opportunity to change your daily habits if you're feeling sluggish and want to move more and eat better.
There are many exercise trends circulating online that could kickstart this lifestyle overhaul from Veganuary - meaning following a strictly plant-based diet for the month of January - to Dry January, abstaining from alcohol.
Another trend that is definitely on people's radar and has been for a while is walking 10,000 steps a day. But what is the science behind the fitness tip, and how far will it go to improving your overall wellbeing?
In the latest episode of Dr. Rangan Chatterjee's ‘Feel Better, Live More’ podcast, his guest, Dr. Daniel Lieberman shared fascinating insights about movement and exercise.
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Asked for his take on aiming for 10,000 steps per day, Dr. Lieberman explained that the idea of walking 10,000 steps a day originates from a hugely successful marketing campaign launched ahead of the 1964 Tokyo Olympics.
"The number 10,000 is an auspicious number in Japanese," so that's how the idea caught on, Dr. Lieberman said. Other sources say the number was chosen because the Japanese character for 10,000 resembles a person walking.
Getting into the nitty gritty as to how effective the step count actually is, the Harvard University professor went on: "So, there is no one number of steps to take per day... [but] the evidence on exercise is pretty darn clear.
"Anything is better than nothing. If you're sedentary, more steps a day climbing the stairs, parking your car further away from the shopping centre, anything is better than nothing.
"More is better and at a certain point, the benefits seem to tail off."
He added: "But trying to come up with a number is not only impossible, but I think it actually sends an incorrect message - that it's like a medicine which you can prescribe a particular dose. It just doesn't work that way."
While Dr. Chatterjee maintained his belief that aiming for 10,000 steps per day is a "pretty good target for most people," there was conflicting feedback in the comment section of the TikTok video.
"Everyone knows it's an arbitrary number," one user said. "But if it encourages you to exercise, it's a good thing," while a second penned: "I work part time have a 17th month old and do 30k steps a day".
Another scribed: "It's pushed by every single PT out there," while a fourth fumed: "This! So fed up with the 10k steps. Just start exchanging the times you wouldn't walk for an actual walk."
A sixth gave their view: "This could be really discouraging for some people because it’s like he’s basically alluding to there being no point in trying to aim for that goal every day".
Two more users were on the same page, concluding: "It gets people to move. So its valid," while the other stated: "Just move. We need to stop with these ridiculous targets, such as 10k steps or 12:3 on a treadmill."
According to Nuffield Health, the health benefits of walking 10,000 steps a day include relieving symptoms of anxiety and depression and reducing knee and joint pain in individuals with arthritis.
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