We've all heard it: aim for 10,000 steps a day. It's now become a benchmark in the fitness world, in our personal lives as coaches, a target many of us strive and encourage others to hit. But let's take a moment to step back (pun intended) and think about what truly matters when it comes to our health and wellness. Do steps really make such a huge difference?

A 2023 article published in the British Journal of Sports Medicine using data from the UK Biobank (health data from over 500,000 participants in the UK) found that indeed “accruing 9000–10 500 steps/day was associated with the lowest mortality risk independent of sedentary time. However, the minimum threshold for substantially lower mortality and CVD risk was between 4000 and 4500 steps/day. Also, any step count above 2200 was still associated with lower risk of mortality and cardiovascular disease over this 7 year time frame of observation. Interestingly, there were classifications of lower versus higher sedentary individuals based on a 10.5 hour per day cutoff in either direction. In essence, If you were less sedentary (<10.5 hours), you received a greater decrease in risk. Until they associated mortality at the 9000-10,500 step mark at which point it didn’t matter how sedentary one was. Wait, what?… So you can be sedentary and then just walk 9-10.5k steps a day? Sort of according to this study when it came to mortality risk for its participants, but it may not be some sort of magic bullet.

Here’s What We Think: The Bigger Picture of Movement Over Metrics

Counting steps can be helpful and it’s super easy with current watches and devices (even phones do it in our pockets) sure. It gives us a tangible goal and can be a great motivator! We encourage most all of our training clients to add walking daily especially if they are even somewhat sedentary (and even not). It’s extremely accessible to all. There is not one bad thing that can really be said about the thing we most all do as humans. In most European nations you probably don’t even need to think about it since walking is the norm to get to so many things and better public transit. In a recent article about indulgence as part of any sustainable diet plan, we discussed walking about 15000 to 25000 steps a day in Italy, which is more than our normal daily average.

However, focusing solely on this number can sometimes miss the bigger picture. What may be more important is ensuring that we're moving enough throughout the day, not just during a designated "step count" session. There are so many ways to move afterall.

Our bodies are designed to move, and regular physical activity is crucial for overall health. This isn't just about hitting a number on a pedometer; it's about fostering a lifestyle that prioritizes movement in various forms DAILY.

The Power of Movement

“Glucose Sinks” and Muscle Health

One of the key benefits of regular movement is its role as a facilitator of our "glucose sink." Our muscles use glucose as fuel and are like big sponges for the stuff, so by engaging in physical activities that build muscles and engage them, we help manage our blood sugar levels more effectively. This is particularly important for preventing and managing conditions like diabetes or perhaps its onset.

Steady State Elevated Heart Rate

Incorporating activities that elevate our heart rate steadily—like brisk walking, cycling, or swimming—can enhance cardiovascular health. These activities improve the efficiency of our heart and lungs, reducing the risk of heart disease and improving overall stamina.

Blood and Lymph Circulation

Movement also aids in the circulation of blood and lymph. Improved blood flow ensures that oxygen and nutrients are efficiently delivered to our cells, while effective lymph circulation helps in removing waste products from our body. This contributes to better immune function and overall vitality.

Movement for Mood

Regular physical activity isn't just good for the body; it's a boon for our mental health too. Exercise releases endorphins, the "feel-good" hormones, which can help reduce stress, anxiety, and depression. It also promotes better sleep and can boost our overall sense of well-being.

Practical Tips: Embrace "Movement Snacks" or “Micro Workouts”

So, if step counting isn't the be-all and end-all, what can we focus on instead if we can’t walk 10K steps every day? Here are some practical tips to integrate more movement into your day:

Movement Snacks: Every 1-2 hours, take a short break to move. This could be a quick walk, some stretching, or a few minutes of dancing. These "movement snacks" help break up long periods of sitting and keep your body active.
Micro Workouts: Every 1-3 times a day on your “workout days”, take a similar short break and do a ultra short (micro) workout. This could also be a quick walk, some split lunges to stretch and also get the legs a workout, some yoga push-ups. These "micro workouts" make it so yo can workout even on the busiest days if you can find short breaks. You can try something like a Tabata or :30/:30 on off circuit with 2-3 different movements.
Variety is Key: Mix up your activities. Incorporate different forms of exercise like strength training, yoga, and cardio. This not only keeps things interesting but also works different muscle groups and benefits your body in diverse ways.
Set Reminders: Use alarms or apps to remind you to move. Sometimes we get so caught up in work or other activities that we forget to take a break.
Active Commuting: If possible, walk or bike to work. If you use public transportation, get off a stop early and walk the rest of the way.
Social Movement: Plan active outings with friends and family. Instead of meeting for coffee, go for a walk or a hike together.
Functional Fitness: Incorporate movement into daily chores. Gardening, cleaning, and even playing with pets or kids can be excellent ways to stay active.

The Takeaway

While counting steps can be a useful tool, it's important not to get too caught up in the numbers. Focus instead on making movement a natural and enjoyable part of your daily routine. Your body and mind will thank you for it.

Remember, the goal is to stay active, keep moving, and enjoy the process. So, take those "movement snacks," explore new activities, and most importantly, have fun with it. Your journey to better health is about consistency and finding what works best for you. Keep moving, and keep thriving!

Feel free to share your thoughts or shoot us a message. Let's keep the conversation going about how we can all incorporate more movement into our lives for better health and happiness!

Some June Announcements:

We will be out of the studio July 4th and 5th this year enjoying time with our families and hope you are enjoying the approaching warmer weather and Summer as well.
New health coaching spots are closed for the time being, but will open this back up again soon along with another free seminar. If you’re interested, please book a free consult with us to get a jump start.

Do You Need to Walk 10,000 Steps a Day? + Movement Snacks