A Journey of 10,000 Steps Begins With One Marketing Campaign

Photo by Daniel Reche: https://www.pexels.com/photo/person-in-blue-denim-jeans-and-white-sneakers-walking-on-road-3601098/

You’ve probably heard that it’s recommended to walk 10,000 steps a day for good health. Health and fitness experts all over the world have been giving this advice for decades, so the recommendation must be based on the most rigorous scientific research, right?

Well, not exactly.

It actually started with a marketing campaign in the 1960’s by a Japanese company called Yamasa for their pedometer. The Japanese character for the number 10,000 resembles a person walking, so that’s why they chose that number for their promotion.

No, that’s not a joke and I’m not making it up! The 10,000 steps thing came from some Japanese marketing firm, not an exercise physiologist!

Since the completely scientifically untested 10,000 steps recommendation began to be widely touted, there have been some research studies on various step counts to get significant benefits from walking. Depending on what specific health benefit you’re seeking, the optimal number varies, but it is clear that although 10,000 steps probably isn’t harmful in most cases, there are health benefits to be had from far fewer steps.

I know a few people who actually get stressed out if for some reason they can’t do their 10,000 steps or whatever arbitrary daily exercise goal they’ve set for themselves. I know others who use their inability to meet a certain recommendation as an excuse for not exercising at all – “I don’t have time to do 10,000 steps, so why bother?” Neither of these mindsets are healthy, in my opinion.

We all have plenty of stress in our lives without choosing to be stressed out by a temporary issue that gets in the way of a chosen exercise regimen. And there is a pretty solid body of research that indicates some exercise / physical activity is better than none, especially when done on a consistent basis.

While exercise goals can be a good thing, I think it is helpful to have a “Plan B” in mind in case something takes out of your normal routine and your usual daily goals can’t be met.

For instance, let’s use the 10,000 steps per day as a goal one might have. 10,000 steps every day, walking probably at the same time or times (if you split it up) each day. But something happens and you don’t have time to do your regularly scheduled steps. Instead of getting upset, maybe you have a fall-back plan to do 1000 steps, or replace the steps with a set or two of squats. The replacement could be something that only takes a couple of minutes, or possibly can be done while doing something else. The point is, don’t freak out about missing your 10,000 step goal and do something – anything you can fit in to your day, no matter how insignificant it might seem. Then return to your usual exercise routine when you can.

If you’ve been putting off starting some sort of exercise program because you don’t have time and/or energy for it, the same advice works here too – do something! Even just standing rather than sitting engages your muscles a bit more.

Doing something gets you started, and it also helps you develop and keep the habit of exercise going. It’s far too easy to skip a workout, then another, then a week of workouts, then a month. Doing something keeps exercise part of your life and at least keeps you somewhat active until you have the opportunity to get into or resume something more demanding.

If an app or device helps you stay on track, that’s fine, but if it’s annoying you and frustrating you by scolding you for not “doing your steps” (or whatever it’s tracking), turn the app/device off or delete it, do your something, and return to it if or when it seems like it will be useful to you again.

Some exercise recommendations are more scientifically sound than the 10,000 step thing, but none of them are worth getting stressed out about if you can’t meet a particular goal temporarily. When needed, fall back to doing something and look forward to starting or resuming a greater goal when you can.

Until next time…

George Best, D.C.