Why 10,000 Steps A Day?

Fitness tracker and health advocates all over the globe are recommending people to aim for 10,000 steps a day…

Why 10,000 steps a day?

This number comes from an advertising campaign from 1964 (54 years ago) where a company was promoting movement before the Tokyo Olympics.

Exercise science has come a long way in the last decade, never mind over 5 decades, is 10,000 steps a day the most efficient way of increasing your movement?

No! Increasing your steps per day will have some benefits, any increase in movement will, but that’s not to say it is effective.

Prof Rob Copeland from Sheffield Hallam University conducted an experiment where half the participants aimed for 10,000 steps a day and the other half completed three 10 minute brisk walks a day. Each participant was fitted with trackers, and the conclusion was that the groups doing 3 ten minutes walks had the more significant health benefits despite doing considerably fewer steps.

How many people do you know who are blindly aiming for 10,000 steps per day without knowing the evidence-based benefits? Maybe you are one of them.

With so much conflicting information out there is hard to know what you should or shouldn’t do to get results.

 

3 Simple Evidence-based Results Getting Steps

 

  1. Weight training: if you want to improve your health, fitness or physical appearance there is no better way to do it than using weight training as the foundations. It has a whole host of benefits, click here to find out more!
  2. Increase N.E.A.T activity. N.E.A.T stands for Non-exercise activity thermogenesis, this might sound very technical, but let me make it simple. N.E.A.T is merely the energy burned when you are awake and doing non-exercise activities. Simple ways to increase N.E.A.T are: use the stairs instead of a lift, get off the bus one stop earlier, use the car less. Yes, this is similar to increasing your steps but without the stress of aiming for 10,000 steps.
  3. Nutrition, nutrition, nutrition. Notice I said nutrition and not a diet. The truth is, I’d you want sustainable results you need to change your lifestyle, dieting is not a change in lifestyle it is a short-term change that delivers short-term results. You need to include the foods you love, but understand how to make them work for you. Tracking calories are the best way to do it, work out your personal calorie requirements using the Harris-Benedict equation then deduct 20% from your calories for a safe and effective deficit!

3 evidence-based steps to getting in shape fast, not by dieting or excessive exercise, by simply adapting your lifestyle.

All you need to dedicate 3 hours a week for weight training. A few minutes here and there to increase N.E.A.T and no more than 10 minutes a day to plan and track your foods while still eating the food you love.

That is the simple process of getting powerful, long-lasting results!

What’s stopping you?

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