There is widespread belief among fitness enthusiasts that walking 10,000 steps a day is crucial for maintaining good health. This number has become a standard target for individuals using fitness trackers around the world. But where did this recommendation come from? Is there any scientific basis for it, or is it merely a myth?
The concept of walking 10,000 steps a day, known as “Manpo-kei” in Japan, originated in the build-up to the 1964 Tokyo Olympics. As the Japanese population became more health-conscious, walking gained recognition as an effective way to combat lifestyle diseases like hypertension, diabetes, and obesity. The introduction of the pedometer around the same time allowed individuals to track and measure their daily steps easily.
To assess the validity of walking 10,000 steps a day for improving overall health, the Department of Movement and Sports Science at Ghent University conducted a study in collaboration with the University of Queensland. Over 866 participants engaged in a 10,000 steps per day fitness plan from 2005 to 2006. The researchers monitored their progress using pedometers, activity questionnaires, and activity logs.
The study showed that participants who completed the 10,000 steps challenge reported improved health and a sense of well-being. However, when a follow-up study was conducted four years later, it was revealed that the positive effects of the intervention did not last. Many participants experienced a decline in physical activity over time, possibly due to factors like a lack of community support and general awareness about the study.
While walking 10,000 steps a day may not be an absolute requirement for good health, regular physical exercise remains essential. The key is to set fitness goals that are tailored to individual needs and are achievable and sustainable. Even walking 4,000 or 6,000 steps a day, if done consistently, can contribute to overall health. It’s important to consider that modern fitness trackers worn on the wrist may register extra movements unrelated to steps, such as household chores.
The recommendation of walking 10,000 steps a day originated in Japan during the 1964 Tokyo Olympics. While scientific studies have shown benefits associated with this level of physical activity, it’s crucial for individuals to set fitness goals that align with their own capabilities.
