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Links:

https://www.belmarrahealth.com/is-10000-really-the-magic-number-for-heart-health/#:~:text=Any%20number%20of%20steps%2C%20whether%204%2C000%2C%2010%2C000%2C%20or,risk%20for%20heart%20disease%2C%20heart%20failure%2C%20or%20stroke.

https://www.heart.org/en/news/2021/11/16/is-10000-steps-really-a-magic-number-for-health

https://www.medicinenet.com/script/main/art.asp?articlekey=267125

It's a worthy, healthy goal to take 10,000 steps each day, 10,000 is the go-to number that everyone now uses as “the” standard.

Much like the phrase “breakfast is the most important meal of the day”, neither came from doctors, physical trainers or nutritionists. It was a cereal company, one of many who are now contribute massively to the epidemic of childhood obesity in the world

Japanese Technology

So, where did 10,000 steps come from?

·     Well, in the mid-1960’s, Japanese marketers were trying to sell a pedometer named it manpo-kei, which generally translates to "10,000 step-meter" in English.

·     The Japanese character for "10,000" roughly resembles a person walking.

So more of a marketing gimmick than a medical fact, much like breakfast cereals.

Assistant Professor Amanda Paluch, from the School of Public Health and Health Sciences at the University of Massachusetts said "It's a nice clean number and it makes a good marketing message. You can see why it stuck. But there was not a lot of science behind it."

No magic Number

Professor Amanda Paluch is the lead researcher of a new meta-analysis looking at the link between how many steps people take per day and cardiovascular disease. It reinforces the premise that while there's no ONE magic number when it comes to steps, in that any random number could technically be healthier than the one below it.

 The Analysis

Amanda Paluch’s team analyzed seven previous studies whose participants wore step counters and tracked their cardiovascular health.

The research encompassed 16,906 adults whose incidence of heart disease, heart failure or stroke was monitored for a median period of just over six years.

Professor Paluch explained that "We brought all these studies together for a large diverse sample, what we're seeing is that the more steps you do, the more benefit you get."

Segregation

Professor Paluch's team divided the participants into four groups based on their median number of daily steps: 1,951; 3,823; 5,685; and 9,487.

The risk of cardiovascular disease fell as the number of steps increased. The most active group had less than half the number of cardiovascular disease events than the least active, 243 events versus 491 cardiovascular disease events.

Possessor Paluch said "The message is to move more, don't get caught up in 10,000 or any other number. It is not an all or nothing situation for cardiovascular health benefits. Just getting incremental increases in your steps could be meaningful in your cardiovascular health."

Dr. Felipe Lobelo, Heads of the Emory University's Exercise is Medicine Global Research and Collaboration Center in Atlanta, said:

"We knew that more walking is associated with better health outcomes, but this specific outcome – incidence of cardiovascular disease – makes it stronger."

Dr. Lobelo, mention that the meta-analysis was also significant because it used step counters to measure activity accurately, he said:

"In previous studies, most of the evidence we have is from self-reporting exercise; we all tend to overestimate what we do."

The Next Step

The next step regarding steps, Paluch said, is to look at how much “the intensity” of exercise matters and the health benefits beyond cardiovascular considerations, she said: "We want to look at other outcomes, like mental health and cancers. There are many ways physical activity works on the body, and that makes it a great tool for promoting our health and staying healthier for longer."

US Federal Guidelines

At present the US Federal physical activity guidelines urge adults to sit less, move more, and to accumulate at least 150 minutes of moderate-intensity aerobic activity each week; just under 22 minutes a day.

Dr Lobelo, broke down the US requirement by saying "This research shows that the number of steps we should be striving for to generate benefits for cardiovascular disease is lower than 10,000, maybe between 5,000 and 6,000 steps per day, which is pretty much the equivalent of 150 minutes per week."

 10,000 too much!

Processor Paluch said, for many people the figure of 10,000 can be intimidating, no matter how appropriate it may be for a marketing campaign. "If you're not there, don't become overwhelmed and throw in the towel. Think about progressive improvements and working them into your lifestyle and your schedule. Park farther from the store. Take the stairs instead of the elevator. The great thing about steps is we can fit them into our daily lives."

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