Jakarta –
Tracking daily activities with a cellphone or watch has become a habit for many people. The sense of satisfaction when successfully achieving a daily target, such as 10,000 steps, is often the main motivation.
However, is this number of steps really the optimal steps that are beneficial for health?
Quoted from Very Well Health, the 10,000 step target first appeared as part of a marketing campaign in Japan during the 1964 Tokyo Olympics.
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According to Maureen Wang, a cardiologist at NewYork-Presbyterian Brooklyn Methodist Hospital, this number was chosen because it looks interesting and is easy to remember, but is not actually based on scientific research.
In fact, you can start to feel the health benefits of moving more and spending less time sitting.
A minimum of 150 minutes of physical activity per week at moderate to vigorous aerobic intensity is recommended for optimal results. Aerobic activities involve body movements that are intense enough to increase your heart rate, make breathing feel heavier, and make conversation difficult.
This intensity is critical for obtaining cardiovascular benefits, as explained by Sherrie Khadanga, director of cardiac rehabilitation at the University of Vermont Medical Center.
Quoted from Medical News Today, although 10,000 steps is a good target for many people, research in 2021 shows that physical activity above 7,500 steps per day is significantly associated with greater weight loss compared to activity of at least 516 steps per day.
The following physical activity requirements depend on age:
Age 3-5 years
The CDC recommends children in this age range stay active throughout the day. Although the number of steps is not specifically stated, this activity usually involves active play done every day.
Ages 6-17 years
Children and teenagers at this age are advised to do at least 60 minutes of aerobic and muscle-strengthening exercise every day.
Based on a 2012 study, this activity is equivalent to around 11,290-12,512 steps per day. Therefore, the target of 12,000 steps can be a useful reference.
However, at least 1 hour of this activity should be moderate to vigorous intensity to meet CDC recommendations.
Adults and elderly
A 2022 meta-analysis involving 15 studies concluded that increasing the number of daily steps in adults aged 18 and over was associated with a reduced risk of death from all causes.
(Nadiva El Khasani/suc)
10,000 Steps: A Marketing Gimmick or a Genuine Goal?
Jakarta – Tracking your daily activities with a cellphone or smartwatch has become the modern equivalent of counting sheep for insomniacs; we’re obsessed! There’s nothing quite like the rush of seeing that number rise and thinking you’re one step closer to immortality—or at least to a slice of cake guilt-free. But wait! Is that magical 10,000 steps target just a fluff piece from a marketing campaign? Buckle up, we’re diving in!
Turns out, the 10,000 steps goal first strutted its stuff as a result of a marketing campaign in Japan during the 1964 Tokyo Olympics, and not a lab coat in sight. According to our wise friend, Maureen Wang, a cardiologist at NewYork-Presbyterian Brooklyn Methodist Hospital, this catchy number was ‘cheap and cheerful,’ but not exactly backed by science. So, what is it then? A universal truth? An elaborate countdown to the end of buffet line? Nope!
Here’s the scoop: While shuffling your feet will help, you don’t need to hit those magic digits for health benefits. Just moving more and sitting less is the name of the game. If you’re running a marathon in your mind thinking about those steps, you can achieve optimal health with just 150 minutes of moderate to vigorous activity per week—not quite the Olympic feat you were hoping for, is it?
So, let’s talk about what counts. According to Sherrie Khadanga, director of cardiac rehabilitation at the University of Vermont Medical Center, it’s all about heart-pumping, lung-bursting activities that will have you questioning your life choices, not merely strolling around the office like a confused penguin. The magic starts when you kick it up a notch and get that heart rate soaring!
Research from 2021 also gives us hope (not to mention relief from step-perfectionist pressure), revealing that even hitting around 7,500 steps a day can significantly aid in weight loss—a range that falls well below our obsessive 10,000 mark. Note to self: fewer steps, more snacks! Just kidding—let’s not go that far.
Physical Activity Requirements by Age
Children (Ages 3-5)
Ah, little tots! The CDC says kids in this age group should be active throughout the day. No specific number of steps needed—just let them run wild in the backyard until they’re tuckered out. Free range kids, if you will!
Children and Teens (Ages 6-17)
For energetic bundles in their formative years, the CDC recommends at least 60 minutes of aerobic exercise and muscle-strengthening activities daily. A study hints this translates to about 11,290 to 12,512 steps. So, kids, keep that Fitbit busy—but watch out for the teenage eye-roll when you quiz them over how many steps they’ve taken!
Adults and Elderly
Finally, for grown-ups (and those unfortunately rounding into seniors), a 2022 meta-analysis shows that simply increasing your daily steps can decrease your risk of dying from all causes. Not too shabby, eh? It’s like an antidote to adulting that has us questioning choices like ‘Is it worth it to drive for pizza?’ Spoiler alert: yes, yes it is!
In conclusion, while 10,000 steps sound nice and makes for a snappy challenge (in the vein of “Will I get a sticker for this?”), it’s not the golden rule. That said, take those steps with a grain of salt—and perhaps a side of guacamole as a reward for making those feet do the talking!
Jakarta –
For many individuals, tracking daily activities through cellphones or smartwatches has evolved into a daily ritual, with an overwhelming sense of satisfaction accompanying the achievement of set targets, like the commonly cited goal of 10,000 steps. This arbitrary milestone has become a source of motivation and accountability for countless fitness enthusiasts and casual movers alike.
However, it raises an important question: Is the goal of 10,000 steps truly optimal for promoting health?
As reported by Very Well Health, the origin of the 10,000-step target can be traced back to a marketing campaign in Japan during the 1964 Tokyo Olympics, where the catchy nature of the number captured public interest but lacked a solid foundation in scientific evidence.
Dr. Maureen Wang, a cardiologist affiliated with NewYork-Presbyterian Brooklyn Methodist Hospital, points out that while the figure is memorable and appealing, it is devoid of scientific backing. Furthermore, accumulating the health benefits of physical movement can start with significantly less activity, particularly if it involves reducing sedentary time.
The current recommendation for adults is a minimum of 150 minutes of physical activity each week, executed at moderate to vigorous intensity. Engaging in aerobic activities that elevate your heart rate and increase your breathing rate is vital for reaping cardiovascular benefits, as highlighted by Sherrie Khadanga, director of cardiac rehabilitation at the University of Vermont Medical Center.
Research published in 2021 by Medical News Today indicates that while 10,000 steps can serve as a useful target, those exceeding 7,500 steps daily show a more substantial connection to weight loss than those who manage only 516 steps each day.
Age 3-5 years
The CDC emphasizes that children aged 3 to 5 should remain active throughout the day. While specific step counts are not delineated, typical activity encompasses daily active play.
Ages 6-17 years
According to health guidelines, children and teenagers aged 6 to 17 are encouraged to engage in at least 60 minutes of aerobic and muscle-strengthening exercises daily. Research from 2012 suggests this translates to approximately 11,290 to 12,512 steps each day, making a target of 12,000 steps a reasonable benchmark. However, it’s essential that at least an hour of this activity is of moderate to vigorous intensity to align with CDC standards.
Adults and elderly
A 2022 meta-analysis encompassing 15 studies confirmed that an increase in daily step counts among adults aged 18 and older correlates with a diminished risk of mortality across various causes.
(Nadiva El Khasani/suc)
What are the recommended physical activity guidelines for children and teenagers?
S than that. Experts recommend incorporating a minimum of 150 minutes of moderate to vigorous aerobic activity into your weekly routine for optimal health benefits. This can be achieved through activities that elevate your heart rate and make breathing feel more labored, such as brisk walking, running, cycling, or swimming.
Interestingly, research conducted in 2021 indicated that even achieving around 7,500 steps per day was positively correlated with significant weight loss outcomes when compared to sedentary behavior. This suggests that while the 10,000-step goal is often touted as the ideal, it may not be as crucial as simply increasing activity levels overall.
### Recommended Physical Activity by Age Groups
**Ages 3-5:**
For preschoolers, the CDC encourages daily active play without a specific step target. The focus here is on giving kids the opportunity to move freely and engage their imaginations.
**Ages 6-17:**
For children and teenagers, the recommendation is at least 60 minutes of aerobic and muscle-strengthening activities daily, which can equate to around 11,290-12,512 steps based on research findings. Importantly, at least some of this activity should involve moderate to vigorous intensity.
**Adults and Elderly:**
A meta-analysis in 2022 found that increasing daily step counts among adults and seniors was associated with a reduced risk of mortality from all causes. This illustrates the importance of physical activity at all life stages, emphasizing that even modest increases in the number of steps taken can lead to significant health benefits.
### Conclusion
While the notion of striving for 10,000 steps a day may serve as a fun challenge for some, it should not be seen as a rigid requirement for achieving good health. The key takeaway is to focus on reducing sedentary behavior and finding enjoyable ways to incorporate more movement into daily life. Whether it’s through walking, dancing, or any other form of exercise, what matters most is finding what works for you and staying active. Remember, every step counts!