Step It Up Pacing your fitness goals

MANY PEOPLE NOW OWN devices that monitor the number of steps they take each day. Some measure other things, such as calories burned, stairs climbed, heart rate and distance travelled. But do you really need to walk (or run) 10,000 steps a day to be healthy?

The origin of the 10,000 steps a day recommendation was during the run-up to the 1964 Tokyo Olympics, during which time pedometers became popular, and one company set the 10,000 steps-a-day goal. While there is no magic to the 10,000-step number, it is a challenging yet attainable goal for many people, and 10,000 is a round number that is easy to remember, so it caught on (like Malcolm Gladwell’s 10,000 hours of practice to become an expert). A number of public health bodies have recommended that people take 10,000 steps a day. This is quite a bit more than the number of steps the average person takes – between 3,500 and 5,000 a day.

There are several caveats to the 10,000 steps a day recommendation: the heavier you are, the more energy it takes you to move your weight each step. So as you lose weight, 10,000 steps become easier. Also, people’s gaits differ, such that some people are more efficient walkers than others. Marathon runners know all about how to move their bodies efficiently and not waste energy. And measuring devices are not infallible — they may count bending and other movements as “steps.” Devices on the ankles are more accurate than those worn elsewhere.

So what should be your fitness goal? 10,000 steps? 30 minutes of exercise a day? To burn 1,000 calories a day? The answer is yes, if possible, to as much as possible. Choose a challenging yet attainable goal that works for you. You’ll stick to it better if you enjoy it.