What happens if a solution looks for a problem – and then, surprisingly, finds it? Something similar happened in Tokyo, in 1964. It was the Summer Olympics. A Japanese company wished to market a pedometer. They ran a marketing campaign promoting step counting for health benefits. Very creatively, they chose a number: 10,000 steps. Why 10,000? Why not, say, 9,948? Well, 10,000 seemed like a nice, round, easy-to-remember number.
That, my friends, is the origin of the 10,000-step story that you’ve probably heard of. Walking became a much-touted
exercise, and guess what: scientific evidence mounted in support of 10,000 steps.
It turns out that 10,000 steps, while beneficial, are not always necessary. In a 2022 study funded by the US Centres for Disease Control and Prevention, incremental benefits were found even with a lower number of steps, and increasing the step count provided increasing health benefits. Mortality seemed to reduce with an increased step rate of 6,000 – 8,000 steps per day for older adults, and 8,000 – 10,000 steps per day for younger adults. Other studies showed that, in addition to the many-fold benefits of walking, mental health stands out. Walking reduced anxiety, depression, and the risk of dementia, and improved overall mental well-being. For some, walking helps them think better.
There is even a form of mindful walking, called “walking meditation,” that is fairly popular on the internet. But for all the benefits of walking, sadly, walking alone is not quite enough. Upper body and core training are also important. Many studies have shown that strength training is beneficial for health, particularly in Diabetes.
Even better is a combination of exercises, as seen in competitive sports like badminton or hockey. These exercises improve all-round fitness. Continuing our commitment to helping people improve their physical activity and exercise programs, we present a new cover story focused on indoor exercise. Exercise schedules can be boring if repetitive, and many people ask for an on-demand workout they can follow whether they are working from home or travelling – regardless of the hot sun, biting cold, or torrential rain outside. So reader, we hope that these exercise will add value to your fitness regimen. Happy reading!
Dr Unnikrishnan AG
Editor
