In one word: yes.
If the word "pedometer" haunts you every day, rest assured because you are not the only ones. The feet that quiver to get going, the thrill of pursuing a new goal, or the terror at the thought of having to insert another 5000 steps in your hectic days ... And what types are you?
Some have a fitness tracker, many are aware of the steps taken and may even have daily goals. Having to stay indoors, however, makes it difficult, if not impossible, to accumulate enough of them.
This week we will try to find out if counting steps with the pedometer is really important or if it's just a trend that has taken hold.
Why do we focus on the pedometer? Counting steps is a way to monitor your fitness level, as it is to achieve it
daily a certain number implies that we move often. It's a good starting point for exercising and seeing how active you are throughout the day.
Leaving aside for a moment our initial considerations about the benefits of simply keeping moving, this practice also has economic and materialistic advantages. Examples are the possible rewards from some health insurance providers, as well as the
medals won in sports competitions or virtual competitions.
Why 10.000 steps?
It is generally believed that 10.000 steps is the daily goal to strive for. Do you need a starting goal? 10.000 steps. How many steps does the neighbor try to walk each day with his dog? 10.000 steps. How far should we walk this morning? Until we reach 10.000 steps.
10.000 steps is the figure that many of us set as a goal, but where does it come from?
Its origins date back to 1965, when a Japanese company created a device: the first wearable pedometer. This device was called Manpo-Kei, which literally translated means "10.000 meter steps".
The name proved to be really effective as a marketing tool, so much so that it also established itself in the pedometers and fitness trackers that came later. Hence the standard goal of 10.000 steps. Basically, there isn't much scientific evidence to support this rule.
What are the benefits of counting steps?
An adequate number of steps has been shown to reduce the risk of mortality, but what is meant by "adequate"? Studies show that the death rate flattens out once you hit around 7500 steps a day, so taking more has no further impact.1
If you want to set yourself a goal with the pedometer, set it at a minimum of 5000 steps. A smaller amount does not provide substantial cardiovascular benefits. 2
Does this mean that the health benefits cease once you reach 7500, or does walking and increasing the number of steps bring other benefits?
The research focuses on reducing mortality, however more steps mean more movement, and therefore more work for the cardiovascular system.
We know that regular physical activity helps lower blood pressure, lower blood cholesterol levels and lower body weight - walking more steps a day means helping to achieve these physical benefits.3
Is counting your steps the most effective way to improve your health?
On average, the pace of running is greater than that of walking, so with the former you reach a certain number of steps faster. If you have little time available, therefore, you should opt for a jog instead of a walk.
This is demonstrated by the fact that the UK Health Service recommends halving exercise time if you engage in intense rather than moderate physical activity.4
It is well known that, for the same amount of time, running brings more cardiovascular benefits than walking, since the heart and the body are subjected to greater effort.
Unlike running and walking, cycling involves different muscles, eliminates the peculiarities of the natural load exercise and modifies its intensity. Sure, running and cycling are both high intensity sports, but they are very different from each other and suit different people for various
reasons.
If you want to count your steps to keep you active and moving, but fear an injury (after all, it happens even to the best, and often at the most inopportune moments!), Why not try the housework?
An hour of light gardening is as good as an hour's walk at an average of 3km / h and eliminates the impact of your own weight, which naturally occurs when walking.
How to maximize your steps in a pleasant way
Reaching your goal every day can get pretty monotonous. If you want to increase the number of steps, or even more simply to make it more enjoyable, why not try some of our tips?
ï‚· Walk the dog and take the opportunity to play a little along the way.
ï‚· Bring a Frisbee to the park and play it with members of your household.
ï‚· Park your car a little further away from the green space where you usually go for a walk or meet up with friends - with due social distancing, of course.
ï‚· Call a friend or relative while walking.
ï‚· Listen to a new podcast or create a new playlist on Spotify that will inspire you.
ï‚· Plan multiple short walks throughout the day. Who says you have to reach the goal in one fell swoop?
Conclusion
Setting a certain number of steps to take is not essential if you do the recommended 5 minutes of daily exercise 30 times a week, but it is still an incentive to remain sufficiently active.
Also, keeping track of your steps is a great way to make sure you get active, thus reducing the time spent on sedentary pursuits, and thus improving your overall well-being.
As a minimum goal, aim for 5000 steps per day. Each extra step contributes to the health of the cardiovascular system and mental health, not to mention that you will be enjoying the contact with
fresh air and nature.
