10,000 Amazing Steps: Take ten thousand steps a day. Can you really lose fat?

Have you ever been? During the period that is very involved with healthcare, I tend to pick up a mobile phone. Or raise your smart watch to check how many steps you have taken today

All high-tech step counter devices Whether mobile or watch I often set a goal to walk for us, that is 10,000 steps per day.

So why 10,000 steps to be skinny? So if walking 9,999 steps or 10,001 steps per day will there be any difference? Join together to solve the answer together

It starts with marketing purely

It goes back to 1964 in a marketing campaign that was set up before the competition.sportOlympicsTokyo watch and instrument company Yamasa released a new product is “Pedometer” Comes out by this machine called Manpo-kei which means “10,000 steps meter”

This product name It was the beginning of a trend of walking ten thousand steps a day, with just 5 years later the pedometer was a success. Sell ​​well to all over the world.

“The beginning of this 10,000-step trend was actually a marketing strategy.” I Min Lee, Professor of Epidemiology at Harvard University. In the Journal of the American Medical Association.

And from conversations with local researchersJapanese Lee believes the name “10,000 steps meter” This was chosen as the product name. Because the letters for the numbers “10,000” In Japanese Looks like a man walking

“The real health benefits of that number It has never been confirmed by any research. ” Lee said.

Simply put, taking ten thousand steps a day Born entirely from marketing without any scientific evidence to support it.

And if walking ten thousand steps is just a matter of “Faith” That a Japanese company created to sell the pedometer Why is this trend of ten thousand steps so popular around the world?


“Both the public and the media I like information that I decide in black and white that good, bad, right or wrong, but science cannot decide that. “ Virginia Chang, a physician from NYU College, explains why. Why do people choose to believe this? And the result that the media likes to present the belief in ten thousand steps Because it attracts a lot of attention

“Uncertainty in research Not abused them Because people just want you to tell me What do they have to do? (To be healthy) “

Of course, we are not the first to suspect the ten thousand steps a day later, skeptical scientists like us. Published research To prove this a lot …

Research that doesn’t decide

I Min Lee, Harvard professor and team To initiate research on the effectiveness of step counts on health. By allowing participants to Which are 16,000 elderly women (average age 72 years), wearing a device to measure movement throughout


When the researchers followed the experimental group about four years and three months later, 504 old women died.

For older women who lived longer and had not died, it was found that on average They only walk 5,500 steps a day.

Interesting is Older women who take more than 4,000 steps a day are more likely to be alive. More than the old women who walk 2,700 steps a day … surprisingly, such a small difference. Seems to affect the longevity of a person

Does this mean that the more steps you take, the better? The answer is not always. The older women who walked more than 7,500 steps a day had the same mortality rate as those who walked less.

However, the vulnerability of this research Is that we do not know what illnesses That killed all the old women who participated in the trial By researchers including women only Who are physically strong enough to walk outside the house only

The conclusion is, for this study group, walking 10,000 steps was more harmful. Walking only no more than 7,500 steps per day, however, the more the number of steps (but not more than 7,500 steps), the more indicative that the old woman Being active or moving the body frequently And that is what helps them live longer.

For subsequent research The study, published in the Journal of Obesity, followed more than 100 students at Brigham Young University during the first six months at the university. In which the students participated in a step counter workout, where the group walked 10,000, 12,500 steps, and 15,000 steps daily for 12 weeks.

This research was to prove whether walking 10,000 steps would help with weight loss and fat loss in participants. Which experiment with students It is extremely interesting. This is because students tend to give the most weight in the first year of college. To be away from parents


The results of the experiment came out that 10,000 steps did not result in thinning. At the end of the study, no matter how many steps students take They also gained an average of 3.5 pounds.

In conclusion, besides walking ten thousand steps Will not affect the health and longevity in general. Also does not help you lose weight… And this trend is not going to be useful at all?

“The maximum benefit of recommending 10,000 steps is to get people out of their chairs. More shifting and active Because he felt he had to achieve the goal of 10,000 steps “ Says Bruce Bailey, professor of exercise science at Brigham Young University.

“Although it doesn’t prevent weight gain. But increasing the number of steps from normal It’s always better for your health. ”

“Ultimately, exercise is the first step towards losing weight. But if you want good health Must do more than exercise ” Professor concludes.

In conclusion, how many steps do you need to walk?

From various researches, this figure of 10,000 steps is nothing special.

In psychology, a goal of 10,000 steps per day may seem like a high goal to achieve every day without consistently achieving it. May cause discouragement


Jordan Etkin, a psychologist at Duke University, found that people who count their steps on a device can walk more. But felt less fun with moving Because it feels like you have to work When they are assessed at the end of the day Their happiness level is lower than that of people walking without step tracking.

Another problem is These pedometers Unable to tell the quality of the steps It can’t tell if you walk or run. But the device is definitely useful in that it can measure you how active you are. So what should we do with our health line?

Dr. Jenny Brockis, MD, suggests that instead of focusing on “volume” Like setting a goal to exercise just ten thousand steps We should focus on “quality” For example, walking briskly burns better than slow walking for a long time in the park.

Brockis recommends aiming for a consistent walking speed. Walk fast enough to bring your heart rate up. But still able to chat The ideal timing is 100 plus steps per minute. And walking regularly every day


Or another option Is to turn to more modern technology Which at present The technology has evolved so that there may be more options than just counting steps, such as calculating PAI (Personal Activity Intelligence) as a personal activity score that counts all activity movements based on your heart rate. It’s not just a step count. Considering age Gender and fitness level

Scientists from Norwegian University have researched that If you regularly carry out activities until you get a PAI score of 100 May extend the life of eggs up to 4-6 years

Finalize your daily walking goals. It may not have to be ten thousand steps. (And should not be limited to ten thousand steps If you can walk more) Just move more. Or doing quality exercise Plus eating healthy food Now you will have a beautiful figure. Good health as desired



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