Even if you don’t have a fitness tracker like a Fitbit or Apple Watch, you’ve probably heard that it is beneficial to take 10,000 steps a day. But where did the 10,000 step recommendation come from? And what happens to your body when you take 10,000 steps? Ten thousand steps was first popularized by Japanese pedometers in the 1960s under the name “manpo-kei,” which means “10,000 steps meter.”
Taking 10,000 steps per day has since be integrated into one of the biggest global public health messages of the past decade. Today, taking 10,000 steps a day is a popular goal because some research has shown coupled with other healthy behaviors it can lead to a decrease in chronic illness like diabetes, metabolic syndromes and heart disease, according to Michael Roizen, a physician and chief wellness officer at Cleveland Clinic. While there is nothing magical about the number 10,000 – it’s not like if you take 9,999 steps you’ll gain no benefit – aiming for 10,000 steps per day is a good indicator that you’ve been active. And taking 10,000 steps doesn’t just increase activity levels, it has other substantial benefits too. A study on postal workers in Glasgow, Scotland, who walked 15,000 steps a day, had fewer risk factors for heart disease than colleagues who sat throughout the day. At the end of the day, whether you’re walking 8,000 or 13,000 steps a day, it’s key to get moving. Here’s how you can get started Buy a fitness tracker such as a Fitbit, or one of the many similar fitness trackers available online on sites like Lazada.
If you have an iPhone consider buying an Apple Watch – it’s the best smartwatch and fitness tracker available – but also one of the most expensive. Alternatively, download Walk with Map My Walk, Runkeeper, Google Fit or the Pedometer app to your smartphone. These apps do a reasonable job at tracking steps. Perhaps less accurate than a fitness tracker but most of the apps are free of charge. Download one of the apps to your phone, making sure to keep your device in your pocket when you walk. How to increase your steps Simple tricks you can use to increase your daily step count is to park your vehicle at the end of the parking lot so you get additional steps.
If you live in a condo always take the stairs instead of the lift and when at the shopping mall always keep walking when using the escalator. Try to get up and move for 5-10 minutes every hour, making sure you are not sedentary for long periods. Make a wonderful stroll on the beach part of your daily routine. A brisk 30 minute walk will get you closer to your daily step goal.