Saturday, 31 Oct 2020

10,000 steps a day – this is the banal truth behind the myth

Small, black and inconspicuous: As the box looked, with one of my former colleagues was one of your steps. She carried the box every day, as he threw a critical look at it and proclaimed, shortly before the celebration evening, the number of steps she was gone already or still had to go. Your Goal? 10,000 steps a day. At the very least. She had not reached the destination until the evening, she planned a short walk, you ran home instead of the Bus to take, or the dog of a friend.

In retrospect, I have to say that My colleague was a real pioneer. Today’s popular Smartwatches and fitness trackers monitor the number of running steps. Often the devices are based, as well as their carriers to the magical 10,000 steps mark. But how do you actually comes?

10,000 steps were a promotional Bluff

Who researched the origin of the “10,000 steps”, you’ll end up with a device with the name “Manpo-kei”. This is a Japanese pedometer from the sixties. In order to make the device known, the manufacturer is the first rule of the 10,000 steps in circulation. The advertising-Bluff quickly established itself to be a generally valid recommendation – which is today being challenged, however, by many of the physicians in question.

The world health organization, WHO, noted in 2008 that the default, people could animate to do more exercise. For very sedentary people, such as office workers, whether you can reach but hard to come by. The aim should then be to increase the step number of about 2000 to 3000 steps a day.

In fact, some experts believe that the 10,000-steps-rule might be too high. In may, a study, suggesting that there is already 7500 steps are sufficient to reduce the risk of Mortality appeared in the journal “Jama”. The significance of the study is, however, limited since it was conducted only on women with a mean age of 72 years. Whether and how the results apply to men and younger people, is unclear.

10 minutes of brisk walking

It is indisputable, however, is that each uses More movement, basically, of the health. Much more important than the number of steps, the intensity of the movement could be a different measurement size:. “Focus on quick, not only to 10,000 steps,” advises, for example, the British Ministry of health and social Affairs. The authority, therefore, supports a campaign to encourage people to go the day for at least ten minutes fast. The health effects of a brisk, be investigated going well, says the British doctor Muir Gray, who previously worked for the renowned Cochrane Collaboration. The effects of a mere step number are not the same.

But how much movement should there be at least? The WHO has published a global guideline. The experts recommend a week at least 150 minutes of moderate exercise, which means that the cardiovascular System is stimulated. Moderate exercise can be brisk walking, Cycling or Swimming. The Alternative is 75 minutes of exercise with vigorous intensity such as Jogging or team sports.

However, it is only the Numbers for “adequate” physical activity. In order to improve the health, should be doubled the workload of each – the equivalent of 300 minutes of exercise with moderate intensity or 150 minutes of intense exercise a week. People who reach these values, improve the performance of the heart and lungs, increase muscle strength and reduce the risk of Depression.

How many steps are recommended of the day, is not addressed in the guideline.

Sources: WHO Global Recommendations on physical activity for health / Public Health England / Jama Internal Medicine

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