10,000 Steps: Not A Mere Stroll In The Park

With our continued progression towards more energy efficient appliances to facilitate our busy schedules and lifestyle we are hardly expending any energy to complete our basic household duties including food preparation. The means by which we acquire food, fuel and shelter for the most part necessitates very little in the way of energy expenditure, and the same is true for transportation. In most developed and some developing countries there are some individuals who have door to door transportation more often than not, and the few steps required to access their vehicle at the beginning and end of their destination is not conducive to meeting any of the physical activities guidelines. This situation is further complicated by our love affair with, and easy access to high calorie, high fat, low fiber, highly processed and fast foods all of which combine to our ever increasing waistline and the obesity epidemic.

In order to address the many diseases associated with lack of activity the government has initiated many programs to get individuals motivated to get up and moving. The determination of the amount of physical activity required for health and well being however, has varied over the years. We have gone from a minimum of 20 minutes four times per week to 30 minutes (accumulated) of moderate physical activity on at least five days per week to a total of 150 minutes or 2.5 hours per week. In addition to those recommendations there is also the 10,000 steps per day directives. For those of us who find it quite challenging to make it to the gym on a regular basis taking the 10,000 steps challenge may appear to be the ideal, after all walking is safe, does not require any expensive equipment and can be incorporated into ones lifestyle relatively easily. The question now is what constitutes moderate physical activity for walkers? The use of pedometers according to S. Marshall of University California San Diego is one means of helping to determine the level of intensity, however there was stillroom for clarification.

Reports from a recent study determined that for walkers moderate physical activity was equivalent to a brisk walk, which is approximately 92 steps per minute for women and 102 per minute for men. In order to calculate what constituted moderate physical activity calculation 97 individuals (58 women and 39 men) walked on treadmills while having their energy expenditure measured. So, getting those 10,000 steps in is no stroll in the park. We may need to bump it up a level but take heart the benefits far outweigh the effort especially as we age. Just think, you daily stroll could prevent memory loss, decrease risk for heart disease, diabetes, hypertension, and cancer while contributing to a sense of wellbeing. If you have already been diagnosed with any of these diseases including depression or if you are stressed, physical activities can help to improve your health outcomes.

Choose Health