New study shows impressive health benefits from consistently doing this
Ever since Fitbits and Apple watches began tracking the number of steps users take every day, 10,000 steps daily has been the recommended number for optimal exercise and health benefits. Both devices incentivize reaching that goal. The Fitbit rewards wearers with a little buzz and fireworks. The Apple watch has rings to close for a daily goal.
But what if you work in an office and are stuck behind a desk all day? Can getting 10,000 steps before or after work counter the hours of sedentary behavior? A new study published in the British Journal of Sports Medicine suggests that it can. Despite years of the 10,000-step advice, it is the first study of the subject on people who are mostly sedentary all day.
The study followed more than 72,000 people for an average of seven years. The results showed there were health benefits from getting any number of steps above 2,200, but the maximum benefit occurred when participants clocked between 9,000 steps and 10,500 steps. The higher step count lowered the risk of cardiovascular disease by 21 percent and reduced the odds of dying early by 39 percent.
Primary care physician Peter Crosson, MD, at Osterville Primary Care was surprised no one has thought to study this subject before.
“It definitely reinforced what we think,” he said. “This isn’t a high-quality randomized control trial, but more of a retrospective analysis of data. But it’s consistent with what we see clinically and how we believe these things work, so it’s nice to see some data more concretely backing that up.”
A Host of Benefits
Dr. Crosson always advises his patients to exercise as much as they are able because it reduces their risk of cardiovascular disease, diabetes and dementia.
“Dementia is the one thing that everybody worries about,” he said. “There are a number of studies now showing that the most effective tool to prevent dementia is regular exercise. It doesn’t matter whether it’s walking or biking or swimming, or whatever exercise it happens to be, exercise improves your vascular system and makes it healthier.”
Dr. Crosson realizes it is tough for people who work full-time to fit in 10,000 steps each day, which takes about an hour of brisk walking to achieve. It takes a certain amount of dedication to achieve that goal every day. But the walking can be broken up into shorter bursts in the morning, at lunch time and after work, he said.
A couple of years ago, he personally made a commitment to walking an average of five miles a day, which is just about 10,000 steps. When he couldn’t make the goal on a work day, he made up for it by walking further on his days off.
“People can also take comfort and be aware that even if they don’t reach 10,000 steps, and they get to 6,000 or 7,000, there was still an association with a decrease in cardiovascular mortality, so any exercise is good,” he said. “It all helps. For most people, aside from people with real immobility, there’s no reason they can’t build themselves up to 10,000 steps. It might take them a little bit of time to get there, but they can do it.”
Other Options
For people with mobility issues, he recommends chair yoga or riding a stationary bike. Those who don’t want to walk in the winter when the days are shorter and colder, could also ride a stationary bike or walk on a treadmill at the gym.
Some people like to walk the perimeter of Cape Cod Mall in Hyannis. I clocked it several years ago and discovered that the entire course took about 15 minutes and netted 1,850 steps, according to my Fitbit. That means you would need to walk the mall perimeter 5.4 times to get up to 10,000 steps.
The health results of consistent activity each day are impressive. You can lower your blood pressure 10 to 15 points if you consistently get 10,000 steps, Dr. Crosson said. Plus, muscle is more efficient than fat at burning calories.
“It becomes a self-fulfilling prophecy,” he said. “The better shape you get in, the healthier you are and the easier it is to get in better shape and you just kind of can continue that loop.”
