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10,000 Daily Steps, Whats The Deal?

10,000-Steps a day
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Activity trackers are almost ever-present in today’s society. From Fitbit to Apple Watch, Garmin to Samsung, companies are in fierce competition to secure the market in the business of walking.

So, what’s the deal with daily steps and why is there so much emphasis on it in the quest for improved health?

For many, a typical day consists of going from bed to car to office desk to car to sofa to bed.  Can you see a trend forming here?

Being seated almost all day over an extended period of time has become a concerning health risk. It also continues to be a major cause of the ever-increasing obesity epidemic. Less standing means fewer steps, fewer steps means less caloric output, and less caloric output means more weight gain. Combine that with decreased mobility, poorer mental outlook and less focus, and before long more health issues begin to arise.

How N.e.a.t are you?

Every move we make, decision we take, food we eat and activity we do expends energy. We use this energy in the form of calories.

NEAT specifically (Non-Exercise Activity Thermogenesis) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting.

This is where your activity tracker comes in.  Typically, 1,000 steps will allow you to expend around 30-40 calories. Up your movement and you can see, this can add up to a significant amount of energy expenditure over a week.

Here is a basic visual to represent the difference in energy expenditure between 2,000,5,000 and 10,000 steps a day.

2-4,000 steps is typical for a sedentary office worker.


Now, consider that 1 pound of fat contains around 3,500 kcals worth of energy. You can immediately see that by simply moving more, you can minimise the potential for excess fat storage.

so why is 10,000 the target?

The challenge of 10,000 daily steps is the perfect combination of achievability and calorie expenditure per day. To quantify it, 10,000 steps is around 1.5 hours of total movement per day. Spread this across the day and it becomes incredibly simple to manage and complete consistently.

the added benefits

Moving more carries a plethora of benefits beyond just Fat Loss. For example, you’ll enjoy improved cardiovascular health, increased bone and joint strength, and fewer instances of joint stiffness and pain. Not to mention the pure enjoyment of the beautiful UK landscapes.

If you are interested in tracking your steps and creating some accountability for your daily movement, then try an activity tracker. If this isn’t possible, aim to get yourself moving for 90 minutes a day to tick that movement box off.

How NEAT can you be now?

Let us know.

Matt Warner

by Matt Warner

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