The modus ponens of ‘10,000 steps a day’
I’m going to start with a modus ponens I made for you to illustrate today’s argument. A modus ponens being a way, in propositional logic, that we can infer an argument. It starts with premises and leads to a conclusion:
10,000 steps a day = good health?
- 10,000 steps a day is the right number for health.
- I walk 10,000 steps a day.
- Therefore, I am healthy.
This kind of thinking prompts people to purchase wearable trackers and diligently pursue their 10,000 steps a day. But, for an argument to be valid, its premises must be accurate. There are plenty of people who clock 10,000 steps or more a day yet still battle health issues – a clear indication that the first premise is false.”
Is marketing masquerading as science with ‘10,000 steps a day’?
So, if the premise that ‘10,000 steps a day leads to good health’ is false and the argument is invalid, what led to its widespread acceptance? Interestingly, it emerged from a viral marketing campaign from 1964, around the time of the Tokyo Olympics – backed not by science but by clever advertising. The first wearable pedometer, introduced in Japan with the character for ‘10,000’, which resembled a person walking, was marketed as ‘Manpo-kei’, literally meaning ‘10,000 steps’. And the rest, as they say, is history.
More science behind walking ‘10,000 steps a day’
However, does science back the ‘10,000 steps a day’ rule? Studies suggest that a lesser number of steps can actually be beneficial. A study from the University of Sydney revealed that 9,800 steps a day cut dementia risk by 50%, while 3,800 steps had the same effect by 25%. Nevertheless, consistency remains a challenge, as confirmed by a follow-up study from the University of Ghent.
The missing metric: intensity of ‘10,000 steps a day’
One of the issues with the ‘10,000 steps a day’ rule is that it overlooks the intensity of those steps. Treadmill steps at a slow pace would not equal the same energy expenditure as rigorous outdoor uphill walking at a brisk pace. Hence, the concept of MET (Metabolic Equivalent of Task) is critical to consider. Although online MET calculators are not completely accurate, a measure of MET can help gauge intensity.
Intimidating intensity: how much is enough?
Intensity is a hallmark of CrossFit and other high-intensity workout regimes characterized by the equation of force, distance, and time. The logic is simple – larger loads moved across greater distances in less time equals greater physical exertion.
You might also like former Get-Fit Guy host, Dr. Su’s take on walking for exercise. He gave the lowdown on how fast and how often you need to walk to get real benefits. Listen in the player below as you read on:
‘10,000 steps a day’ for beginners
For sedentary individuals, starting a walking routine can be a positive step towards better health. But the adherence to ‘10,000 steps a day’ from the start can be daunting. It may be best to start with a smaller goal and gradually increase the distance and the pace.
What do you do after taking your ‘10,000 Steps a Day’?
The SAID principle: Specific Adaptation to Imposed Demand, suggests that when one grows accustomed to a certain level of exertion, it ceases to be a challenge. So what should be the next milestone after accomplishing 10,000 steps a day?
‘10,000 steps a day’ can limit your movement variety
Only walking, without incorporating other movement patterns, could potentially lead to a lack of movement variety in the long run and could be detrimental to overall health. The best course of action would be to expose oneself to diverse patterns and degrees of freedom in exercise.
“10,000 steps a day”: the truth
In conclusion, ‘10,000 steps a day’, although extensively popularized, did not stem from evidence-based science. It was a result of marketing around the 1964 Olympics. Needless to say, there are more comprehensive and effective strategies for optimal health.
Disclaimer
All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.