In a conversation with RuNews24.ru, therapist Natalia Leontieva dotted all the i's and revealed how many steps one should actually take per day to maintain health.
The expert said that such a popular figure of 10,000 steps per day has no scientific basis. Thus, the idea of 10,000 steps a day was born in the 1960s in Japan, when the company Yamasa Clock released a pedometer called Manpo-kei, which means “10,000 steps meter”. This number was chosen simply because it sounded good and was easy to remember.
“At the time, there was no extensive research to support the use of such a step count. However, thanks to successful marketing, the idea of 10,000 steps quickly spread around the world and became popular,” the expert explains.
Despite the fact that the myth of 10,000 steps has no scientific basis, walking is certainly beneficial for health. Natalia Leontieva claims that regular walking has a positive effect on many important indicators of human health.
For example, it reduces blood pressure, cholesterol levels and the risk of cardiovascular disease. Walking affects bones, joints and muscles, improves coordination and balance, and reduces the risk of osteoporosis and arthritis.
In addition, regular walking helps control weight, lowers blood sugar levels, increases insulin sensitivity and reduces the risk of developing type 2 diabetes.Importantly, this type of physical activity improves mood, reduces stress levels, boosts self-esteem and improves sleep quality.
“The number of steps per day depends on age, health, fitness level and other factors. For most adults, taking between 5,000 and 7,500 steps a day is enough to produce tangible health benefits,” says the therapist.
However, even a small increase in activity, compared to a sedentary lifestyle, can be beneficial. For example, less than 5,000 steps per day indicate a sedentary lifestyle for a person, 5,000 to 7,499 steps is low activity, and 7,500 to 9,999 steps indicates an active lifestyle.
The therapist noted that it's not only the number of steps walked that matters, but also the speed of walking.
“It's better to walk at a fast pace than a slow stroll. Try to walk so that you feel a slight shortness of breath and heart rate,” - recommends the specialist.
Natalia Leontieva also advised to partially or completely abandon transportation and go to work or to the store on foot. If there is an elevator in the house, you should give preference to the stairs. Also, you should not linger in the office during lunch - a walk after eating is never unnecessary.
“The myth of 10,000 steps a day is more of a marketing ploy than a scientifically based recommendation. It is important to remember that the number of steps is determined individually and depends on many factors. The main thing is regular physical activity that is enjoyable and has health benefits. Gradually increase the load and listen to your body. Walk with pleasure and be healthy,” summarizes the therapist.