The origin story is rooted in marketing: in the 1960s, the Japanese company Yamasa Tokei released the Manpo-kei ("ten thousand step meter") pedometer, which became popular. For a long time, people believed that 10,000 steps was the norm, scientifically proven. But Yaroslav Gurin, a medical doctor at Pirogov University of the Russian Ministry of Health, argues that this is not the case.
Moika78 writes that modern research shows that 7,000–8,000 steps per day are sufficient for health, reducing the risk of premature death. Additional steps have only a minor effect. Even 4,000 steps are beneficial.
It's not the quantity that matters, but the pace of walking. Brisk walking improves heart, muscle, and brain function, activates metabolism, and strengthens blood vessels.
Contraindications to walking:
Arthrosis, flat feet, foot deformities.
Chronic inflammation.
Cardiovascular disease.
In such cases, swimming or cycling are better.
Gait as an Indicator of Health
Changes in gait can indicate problems: a "duck-like" gait can indicate hip problems, a "cock-like" gait can indicate spinal cord or peroneal nerve dysfunction, and a shuffling gait can indicate Parkinson's disease. Slow walking can indicate decreased muscle tone, poor circulation, and overall health, especially in the elderly.
Tips for maximum benefit:
Regularity and pace are more important than the number of steps.
Maintain good posture and wear comfortable shoes.
Take walks in the fresh air.
Take the stairs.
Listen to your body: slow down if you feel pain or shortness of breath.
7,000–8,000 steps are recommended, but even 4,000 are beneficial. Walking is a natural movement that is important to do regularly and enjoy.