2023-08-20 11:44:00
“I still have to walk 3,000 steps today”: We all know someone who looks at the app or pedometer several times a day to check how far he or she is from the magical value of 10,000 steps. Or we do it ourselves.
And 10,000 sounds a lot. An average person needs between 80 and 150 minutes for this, you have to manage that in everyday life.
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Do you really have to walk 10,000 steps a day?
One Study confirms what many suspected or hoped: less is enough, namely around 4,000 steps a day, to reduce the general risk of death. The risk of cardiovascular disease even decreases with just under 2,400 steps per day.
Prof. Christine Joisten, Head of the Department of Physical Activity and Health Promotion at the Sports University in Cologne, answers the most important questions.
Are the 10,000 steps nonsense?
“Not per se, because there are also analyzes that the goal of 10,000 steps is an important predictor (that is, a predictor variable) of success, in this case blood pressure and BMI reduction,” says Joisten.
However, the study shows that the so-called delta in particular, i.e. “that little bit more exercise, is already beneficial to health”. And: “It’s true that the 10,000 steps come from a Japanese campaign.” And that’s for a pedometer.
Why should you exercise regularly at all?
“In general, exercise in everyday life, at work and in leisure time, contributes to the prevention of lifestyle diseases and non-communicable diseases,” says Joisten.
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These included cancer, cardiovascular diseases including risk factors such as high blood pressure, obesity, diabetes and neurodegenerative diseases such as Alzheimer’s. Exercise also prevents orthopaedic, rheumatological and mental illnesses. “This has a similar effect on chronically ill patients and above all contributes to the quality of life,” explains the doctor.
What kind of exercise keeps you fit?
The basic rule is: “Any form of exercise is good, adapted to the individual state of health,” says Joisten. She recommends dancing, resistance training with elastic bands or light weights, yoga, or gardening.
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I sit a lot during the day – how can I move more?
The answer is simple: by moving in the first place. Experts recommend changing positions and doing small exercises, such as squats or using water bottles as dumbbells, at least once an hour. A no-brainer: take the stairs instead of the elevator.
Do trackers and apps actually make sense?
“I personally think a lot of it because movement is made visible,” says Christine Joisten. This makes them very helpful in terms of motivation. “But if the goals are not achieved, some people are also frustrated.”
Here, too, it’s the small steps: “Especially small increases of 500 to 1,000 more steps a day, that’s 5 to 10 minutes, can be noticed well.”
The World Health Organization (WHO) recommends at least 150 minutes of moderate or 75 minutes of vigorous cardio activity per week for adults between the ages of 18 and 64, plus strength exercises for all major muscle groups at least twice per week.
The same recommendations apply to older adults aged 65 and over, supplemented with exercises to improve balance and coordination.
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