Do you really need to get 10,000 steps a day?
The Washington Post recently had a good article about how many #steps we actually need and the history of how 10,000 steps was chosen as a target. Here are my seven tips about using #pedometers, Fitbits or smart watches that count your steps.
1. While step counting by these gadgets isn't 100% accurate, it is accurate enough (if you keep the device on you, including in your purse or pocket if you are using a phone to track steps). So use your device to get an objective measure of how active you are being and whether you are doing better, worse or the same as yesterday. It can be great way to figure out if you need to take different actions.
2. Pair these devices with brisk (zone 2 cardio) walks. This means walk a bit faster than normal where you are able to speak but not hold long conversations. This is where you will get the most benefit for your general health. You will both be more likely to increase your step count while also doing the type of activity that is good for your heart.
3. Don't try to increase your steps too quickly or you can end up in pain or even injured. If you are looking to walk more, do it slowly - increase by 500-1,000 steps per week until you get to your goal. You will find it easier to reach each new level, feel good and want to do more the next week. Not to mention your body will thank you for not going overboard.
4. 10,000 steps will not help you to lose weight but activity and exercise are a great way to get healthy. I still recommend being as active as possible but if you want to move the needle on the scale, focus on the calorie intake side.
5. Increased activity as measured by steps will help you to lower your blood glucose, especially if you have high blood glucose levels (pre-diabetes or diabetes). Activity after eating is especially useful. If you go for even a 10 minute #walk after each meal, you will see your blood sugars drop significantly. Try using a continuous glucose monitor such as FreeStyle Libre or Dexcom to find out how activity affects your blood sugar.
6. Focus on finding an activity that you enjoy, because that is more likely to continue long term. Try #walking with a friend or loved one or join a walking club. Walk during the cooler part of the day in the summers. Avoid snow covered and icy sidewalks in the winter. Walk in nature which can boost your mood. Listen to your favorite music, podcast or audiobook. Catch up with a friend on the phone.
7. Step counting isn't for everyone. If it makes you anxious or you start revolving your life around the number of steps you are getting, it might not be for you. There are plenty of other ways to measure healthy behavior. Try a habit tracker app to build new healthy habits. Join a gym or sign up (and go) to your favorite exercise classes.
Bottom line? Experiment and use what works for you.
If you want to see what other experts say, here's a link to the entire article: