10,000 Steps a day rule, what science is it based on?

Asked by: Igotweight Puranik

The pedometer’s brand name — Manpo-Kei means “10,000 step meter” in English — and a new phenomenon was born. The new study from the US in 2,100 adults aged over 40 found that while 10,000 steps may well be an optimal health goal, adults can still achieve significant health benefits from only 7,000 steps per day.

Is there any science behind 10000 steps?

Exercise is clearly good for your physical and mental health. And 10,000 has a nice, scientific ring to it. But what that pamphlet or article touting 10,000 steps didn’t tell you is that, up to now at least, that number had absolutely no research behind it. It was actually dreamed up by a Japanese marketing campaign.

What is 10000 steps a day based on?

The 10,000 steps a day target seems to have come about from a trade name pedometer sold in 1965 by Yamasa Clock in Japan. The device was called “Manpo-kei”, which translates to “10,000 steps meter”. This was a marketing tool for the device and has seemed to have stuck across the world as the daily step target.

Why are there 10000 steps in Japanese?

In the mid-1960s, Japanese marketers 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.

Is 10000 steps a day realistic?

It also translated as “10,000-steps meter,” creating a walking aim that, through the decades, somehow became embedded in our global consciousness — and fitness trackers. But today’s best science suggests we do not need to take 10,000 steps a day, which is about five miles, for the sake of our health or longevity.

What happens to your body when you walk 10000 steps?

When you walk more, say 10,000 steps rather than the typical average of 3,000 to 4,000, you are effectively improving your cardiovascular health. That means less risk of heart attack, stroke and high blood pressure. Walking doesn’t just boost your heart health; it is also good for toning your whole body.

What happens if you walk 10000 steps a day for a month?

One study from California State University shows walking more each day can improve your mood, energy, self-esteem, and happiness. Some calculations even suggest it’s possible to lose a pound per week by the calorie deficit created from walking 10,000 steps each day.

How many calories does walking 10 thousand steps burn?

Depending on your weight, walking 10,000 steps burns between 250 and 600 calories. You can use a steps to calories converter chart to estimate this for yourself. You will need to know your approximate steps per mile. Many activity trackers estimate calorie burn based on your step count.

How many steps is 40 minutes of walking?

appears to be about 4000 to 6000 steps,” says Rob Arthur, CSCS. If you’re walking at a brisk pace of about 100 steps per minute, that translates to around 40 to 60 minutes of walking per day. This isn’t to say that walking more than that is bad for you, says Arthur.

Is walking enough exercise?

The researchers surveyed people who walk for exercise and found that only 26% walked briskly enough to achieve the “moderate intensity level” recommended by the U.S. surgeon general. In addition, a mere 34% walked the recommended four times or more a week.

Is walking 10 miles a day too much?

Whether you’re currently sedentary or just looking to add variety to your exercise program, 10 miles per day of walking can be an excellent way to improve your health, well-being, and overall quality of life.

How many steps are in 60 minutes of walking?

7,200 steps

Intensity-related translations based on taking 120 steps/minute at 3 miles/hour correspond to 3,600 steps in 30 minutes, or 7,200 steps in 60 minutes.

Is walking useless?

But experts say we’re unfairly placing the form of exercise in the “pointless” category. It turns out, you may be missing out on an extremely effective physical activity, not to mention a mental boost, by writing off walking entirely. “Walking can be as good as a workout, if not better, than running,” says Dr.

How far is 1 mile in steps?

2,000 steps

An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles.

Is walking everyday for an hour good for you?

Walking 1 hour each day can help you burn calories and, in turn, lose weight. In one study, 11 moderate-weight women lost an average of 17 pounds (7.7 kg), or 10% of their initial body weight, after 6 months of brisk daily walking ( 3 ).

Is it better to walk faster or longer?

A large meta-analysis found that, on average, walking 1 to 3 miles at about a 20-minute-mile pace results in a reduction in death risk of about 10 percent. Many of these studies do not separate out speed and duration, but to the extent they do, it seems like walking faster may be better than walking slower.

What are the disadvantages of walking?

Disadvantages of Walking as an Exercise

• Negligible Calorie Burn. If you look to exercise to burn calories and lose body fat, rethink walking. …
• Neglects Upper Body. …
• Reduced Cardiovascular Fitness. …
• Reduced After-Burn Effect. …
• Effects on Appetite. …
• Too Strenuous.

How long does it take to see results from walking everyday?

After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!

Where do you lose weight first when walking?

The best part: When women walk, deep abdominal fat is the first to go. That’s a scientific fact we can get excited about. Another happy truth: Although you’re moving at a fast clip, power walking is still easier on the joints than running.

What happens if you walk everyday for a month?

For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.

Will walking 4 miles a day tone my legs?

Brisk walking is also considered a good cardio exercise. According to The Stroke Association, a brisk 30-minute walk daily helps in controlling high blood pressure and in reducing the chances of stroke by 27 per cent. More importantly, brisk walking can help you tone your legs and reduce thigh fat.

Does walking reduce cellulite?

Aerobic exercise

Weight loss can lessen the appearance of an individual’s cellulite. Some common aerobic exercises include: walking. running.

Can walking change your body shape?

Fyfe agrees that walking alone is not enough to transform your body shape. “Walking may improve your aerobic fitness and reduce body fat, but will do little to improve your strength and muscle mass,” he says.

What body parts does walking tone?

Walking helps work several different muscle groups, including:

• The quadriceps.
• Hamstrings.
• Glutes.
• Calves.
• Ankles.

What is the physics behind walking?

Newton’s third law states that every action has an equal and opposite reaction. This is relevant to walking because when you put your foot on the ground, you are applying a force to it. In doing this, the ground also actually applies an equal force onto your foot, in the opposite direction, pushing you forward.

Does walking tighten your stomach?

It’s true: Walking can actually help firm and flatten abs. But unless you know how to make a few minor but wholly effective adjustments to your walking routine, you may miss out on a fantastic opportunity to whittle away some of your belly bulge.