In our daily lives, there is a widely spread health philosophy: "Take 10,000 steps a day to live a healthy life." This view has become so popular that it has almost become the accepted gold standard for health. Whether it is the morning exercise group in the community or the health check-in shared in the circle of friends, the shadow of this number can be seen everywhere. Especially for our esteemed middle-aged and elderly friends, this goal seems to have become the only criterion for measuring health. But is there really a health secret behind this seemingly inspiring number?
Sports Scientists' Perspectives: The Truth and Science of the 10,000-Step Myth
When exploring the health implications of 10,000 steps a day, exercise scientists provide insights, based on research. This figure does not come out of nowhere, but has its scientific basis, but is also accompanied by new research findings and updated perspectives.
The origin of 10,000 steps with health benefits
The goal of 10,000 steps originated in a marketing campaign in Japan in the 1960s to promote a pedometer. Although not initially based on scientific research, subsequent studies did show significant benefits in maintaining cardiovascular health, weight control, and reducing the risk of type 2 diabetes.
Beyond the numbers: a balance between quality and quantity
Research in recent years has begun to focus on the link between walking quality—gait speed and gait—and health. Studies have shown that similar health benefits can be achieved by increasing the intensity of walking, such as brisk walking, even if it is not up to 10,000 steps. This is good news for middle-aged and elderly people who are physically limited in their number of steps.
Individual differences: Find the number of steps that works for you
Everyone's physique and health are different, and as a result, the need for walking exercise is also different. For example, some middle-aged and older people, especially those with chronic medical conditions such as increased blood pressure in the systemic arteries (hypertension), may not need to walk 10,000 steps a day. It is important to find a step goal that suits the individual's fitness and stamina.
A new perspective: tailor-made exercise prescriptions
Exercise scientists emphasize that exercise prescriptions should be individualized. They recommend that a walking plan be made based on the individual's health, age, and lifestyle. For middle-aged and older adults, the focus is on sustainability and safety, rather than simply pursuing steps.
Walking quality: the key to good health
In walking, quantity is not always everything. In fact, the quality of walking, including pace and posture, may have a more important impact on health than the number of steps alone. For example, brisk walking not only burns calories more efficiently, but also boosts heart and lung fitness. In addition, proper walking posture can reduce the risk of injury, especially for middle-aged and older adults, which is crucial.
Pace: Studies have shown that moderate to fast walking (about 4-6 kilometers per hour) promotes cardiovascular health and weight management better.
Posture: Maintaining an upright body posture with a steady pace can reduce pressure on the knees and lower back and prevent joint and muscle problems.
Customize your walking plan: the best option is what suits you
Everyone's physical condition and lifestyle are different, so it's important to find a walking goal that suits you. For some, 10,000 steps a day may be neither realistic nor necessary, while for others, it may be just right.
Adjust according to your physical condition: Older adults or people with chronic medical conditions (such as "abnormal glucose" or "increased blood pressure in the systemic arteries") should consult their doctor to develop a walking plan that works for them.
Increase your steps gradually: If you're new to walking exercises, start with fewer steps per day and gradually increase to avoid overexertion.
Daily walking, easy and healthy
Integrating walking into our daily lives is a simple and effective way to maintain and improve our physical health. This section will focus on practical walking strategies to help middle-aged and older people increase their daily activity in a relaxed and sustainable way.
Choose the right time and place:
Walking in the morning or evening can reduce the risk of heat stroke by avoiding periods of intense sunlight.
Choose a safe route in a park, walking trail, or community for comfort and safety.
The quality of the walk is more important than the quantity:
Maintain a moderate pace and avoid overexertion.
Proper walking posture can reduce the risk of injury and improve walking efficiency.
Tips for everyday life:
If possible, choose to walk to a nearby store, park, or friend's house.
Do short walks around your home, such as pacing on the phone.
Use technology to assist:
Use a pedometer or smartphone app to track your steps and set achievable daily goals.
Take advantage of walking classes or challenges offered by fitness apps to increase the fun of walking.
Walking with family and friends:
Invite family or friends for a walk to increase social interaction while staying active.
Participate in community walking groups or activities to walk with like-minded people.
Stay safe and healthy:
Wear comfortable shoes and appropriate clothing to ensure comfortable walking.
Carry water with you and stay hydrated, especially in hot weather.
Gradually increase the amount of walking:
You don't have to stress about step count at first, you can start by adding a few hundred steps per day.
As your strength and endurance improve, gradually increase your daily walking volume.