Most of us have heard that we should move our body for a minimum of 10,000 steps a day to stay healthy and fit. Hence, fitness tracker gadgets are becoming extremely popular with an estimated market size of US$62 billion by 2023. A huge jump from just over US$17 billion in 2016. However, the big question is still remain to be answered. Is there any scientific study to back up this recommended daily routine? Is it just a marketing gimmick to get everyone to own a step tracker watch?
10,000 Steps A Day Increases Muscle Mass
A study by the Institute of Aging and Chronic Disease at University of Liverpool, UK showed that doing 10,000 steps a day increases the muscle mass and the ability of our body to generate energy. It also helps our body to recover faster from any physical strain. Even the healthy and fit young people will highly benefit from doing 10,000 steps a day.
During the study, 28 healthy participants with an average age of 25 and BMI of 25 kg/m2 were asked to change their routine from doing 10,000 steps a day to a 1,500 steps a day for 14 days. At the end of the 14 days period, it showed that these young people have lost substantial muscle mass. They lost about 0.36 kg of muscles from the body and about 0.21 kg of muscles from the legs. Their body also became slightly less capable of generating energy.
10,000 Steps A Day Reduces Body Fat
A 10,000 steps a day helps our body to stay lean. It reduces the body fat particularly around the belly area. The same study by University of Liverpool showed that by reducing the physical activity from 10,000 to 1,500 steps a day for a 14 days period, it increased the total body fat and the accumulation of fat around the belly area. Accumulated fat around the belly area has been associated with a higher risk of type 2 diabetes, heart disease and many others.
Staying healthy and active will help you look more attractive and feel happier in life. For most women, by reducing the total body fat, it helps reduce the appearance of cellulite on their body. If you suffer with cellulite and would like to improve the appearance of your body, try Ultra Smoothing Cellulite Serum Oil. This detoxifying body oil has been formulated with an exclusive blend of rosemary, grapefruit, sweet fennel, palmarosa, lemon and black pepper essential oils to diminish the orange-peel skin and firm up the appearance of the skin. It also contains menthol to soothe aching muscles and joints after exercise. I often use it on my legs, feet and shoulders after intense physical activities.
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10,000 Steps A Day Helps Prolong Lifespan
According to researchers at Harvard Medical School, in order to stay healthy and life longer we need to move our body for 7,500 steps a day. People who do 7,500 to 10,000 steps a day has an equal opportunity to reach their optimum lifespan. However, there is a good news for those who can't quite yet lift their feet 7,500 times a day. By doing just 4,400 steps a day, you can lower the risk for premature death by 41%.
Personally, I don't own any fitness tracker gadget. I walk long enough everyday to be bothered with counting how many steps I manage to do daily. Be it walking down the street to and from work, climbing up and down the office stairs, or just wandering around the city of London; I usually spend more than 2 hours a day doing these things. It certainly helps me to stay in shape. I still wear the jeans that I bought more than two decades ago.
Henry Tianus is a multi-award-winning Anti-Ageing Scientist based in London, UK. Read >>>
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Scientific sources: Just 2 weeks of inactivity could lead to changes that increase risk of developing disease, University of Liverpool, May 17, 2017; Fitness Trackers Market by Device Type (Fitness Bands, Smartwatch, and Others), Display Type (Monochrome and Colored), Sales Channel (Online and Offline), and Compatibility (iOS, Android, Windows, Tizen, and Others) - Global Opportunity Analysis and Industry Forecast, 2017-2023, Allied Market Research, Mar 2018; Effects of 10,000 steps a day on physical and mental health in overweight participants in a community setting: a preliminary study, Brazilian Journal of Physical Therapy, 2016 Jul-Aug, 20(4): 367–373; “Happy feet”: evaluating the benefits of a 100-day 10,000 step challenge on mental health and wellbeing, BMC Psychiatry, volume 18, Article number: 19 (2018); The global economic burden of noncommunicable diseases. Geneva: World Economic Forum; 2011; 10,000 steps a day — or fewer, Harvard Medical School, July 11, 2019.