Exercise has become progressively popular over the years as a result of the increase in health awareness campaigns, social media, and the advancement of technology. Yes, everyone knows that exercise is beneficial, ranging from young children to older adults. However, some may still be unaware of the specific benefits of exercise, together with how much exercise must be done in order to achieve these positive outcomes. We’ve all heard the saying that we must be walking 10,000 steps a day, but is this actually needed? Does it mean that one must walk 10,000 steps to bring about health benefits? On the other hand, does it automatically mean that by walking 10,000 steps a day, you are obtaining the recommended exercise dosage?
The idea of accumulating 10,000 steps daily derived from a Japanese clock company called Yamasa, and not scientists or medics. This was done in the early 1960s, prior to the Japanese Olympics in 1964. This was used as a marketing tool, when Yamasa released a new pedometer and used the 10,000-step mark to promote activity and a healthy lifestyle. This target was then kept throughout the years as it seemed to stick with the public, as it was a round number that showed a significant step count.
Moving to 2022, the latest release of the American College of Sports Medicine (ACSM) guidelines for exercise prescription emphasise the significance of intensity and duration of exercise in two different types of training, as opposed to just following a step count. The ACSM recommend performing both aerobic (more commonly known as cardio) and resistance training (muscle strengthening exercises). The recommendations for aerobic training are that of 150 minutes per week of moderate intensity exercise, or 75 minutes per week of vigorous intensity exercise. Moderate intensity exercise is when you are exercising at a rate at which you are working up a sweat, starting to feel hot, and your breathing rate has increased, but still capable of maintaining a conversation. This can be achieved with exercises such as walking, dancing, cycling, or swimming. A good way of making walking an exercise of moderate intensity is by either increasing the speed of the walk, or by finding a few hills or inclines which could be incorporated into the route. On the other hand, vigorous exercise is that in which you are exercising at a higher intensity, and unable to hold a conversation while exercising, and reaching an end-point were your breathing rate has increased drastically.
In addition to aerobic exercise, resistance training is also recommended. These should be done a minimum of twice weekly, targeting all major muscle groups. This can be achieved with body-weight exercises, resistance bands, free weights, or machines.
Aerobic and resistance training offer a multitude of health benefits, both physical and psychological. Benefits are seen in all organ systems, for instance in the heart, lung, brain, muscle, and nerve function, to name a few. These benefits are amplified in moderate intensity exercise, when compared to exercise of a low intensity. The difference in benefits outcomes between moderate and vigorous intensity exercise are of a less degree, and more specific to the individual’s personal goals and objectives.
Therefore, understanding the ACSM guidelines leads us to believe that just following a set number of daily steps does not necessarily mean that one is achieving the recommended dose of exercise. If the 10,000 steps are spread across a long period of time, done at a low intensity, one would achieve less health benefits than if the activity were to be of a higher intensity and shorter duration. That being said, walking is definitely a good method to achieve your daily aerobic dose of exercise.
In order to track your workout a smartwatch can be used, which will provide you with various bits of information such as your step count while also providing the ability to track your heart rate. Specific smartphone apps, such as Strava, allow for the possibility to also track your route, distance, and speed of workout, thus offering further information that might facilitate you to track your workout intensity and progression over time.
However, as mentioned, a minimum of two strength training sessions must also be incorporated into your exercise schedule. When carrying out strength training, it is recommended not to train the same body part on consecutive days, but to leave 2 days in between each session which targets that specific muscle group. For instance, if one carries out an upper body session on Monday, it is recommended to carry out the next upper body strength session on Thursday. On the other hand, it is recommended that aerobic sessions are carried out on consecutive days, with at least 30-minute sessions on 5 days throughout the week to obtain the recommended 150 minutes per week of moderate intensity exercise.
The values for recommended exercise increase for younger children, with the recommendations being for 60 minutes per day of moderate to vigorous aerobic exercise, with 3 sessions per week of muscle strengthening. The idea that muscle strengthening stunts growth or is harmful in children had been debunked, with studies proving that strengthening exercise is beneficial, rather than harmful. In younger children, fun activities such as climbing and tug-o-war can be used as strengthening exercise. They can also be slowly introduced to gym work, as long as exercises are carried out with correct form and technique. With children, the most important thing is to make sure that exercises are fun and that they are enjoying themselves.
Older adults are encouraged to stick to the recommendations for the general population. However, at times exercise may need to be tailored with the presence of medical comorbidities. If you have any doubts on your ability to exercise, you are encouraged to speak to your doctor or physiotherapist to get clarity on what you should be doing.
As mentioned, exercise is beneficial for all children and adults, with a multitude of health benefits resulting from it. This was seen to increase in moderate intensity exercise when compared to low intensity exercise, so no, just because one is carrying out 10,000 steps per day, it does not mean the health benefits of exercise are being maximised. This could be achieved with a lesser step count, as long as the exercise is done at a higher intensity. Ultimately, find something that you enjoy doing, be it alone or with others, and do not be afraid to explore different form of exercise to try new stuff.