10,000 Steps, Whats The Deal?13.07.20
Activity trackers are almost ever present in todays 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 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 the entirety of the day over an extended period of time has become an increasingly concerning health risk and continues to be a major cause of the ever-increasing obesity epidemic. Less standing means less steps, less steps means less caloric output, less caloric output means a higher chance of putting on that unwanted body fat. Combine that with decreased mobility, poorer mental outlook and less focus and before long health issues begin to arise both physically and psychologically.
How N.e.a.t are you?
Every move we make, decision we make, food we eat and activity we undertake expends 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 and you can immediately see that by simply moving more, any potential for excess fat storage is minimised.
so why is 10,000 the target?
10,000 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. Improved cardiovascular health, increased bone and joint strength, less instances of stiffness and pain in the joints, improved social life through walking with family and friends and not to mention the pure enjoyment of the beautiful landscapes that the UK has to offer.
If you are interested in tracking your steps and creating some accountability for your daily movement, an activity tracker will most certainly be your friend. 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.