Dr Eddie Murphy The first week of Op Trans – how have the leaders done so far?

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The first weigh-in since they got their programmes and all five leaders were understandably nervous. In fact, week one usually goes very well and this year was no exception, but for me, transformation is about what’s happening on the inside. First, though let’s talk physical activity 10,000 steps

All the leaders have Fitbits, which are a great aid to monitoring health and physical activity. However, what’s the truth about 10,000 steps? Is the effect of reaching that magical number every day a myth or is there any research to show that it works?

The idea of walking 10,000 steps per day for health and weight loss was introduced in Tokyo when the city hosted the 1964 Olympics. A local company introduced a pedometer (a pre-digital fitbit) called manpo-kei, which means ‘10,000 step meter’ – a clever branding exercise, as 10,000 is a traditional unit of measurement in Japan.

Research shows that 10,000 steps per day isn’t a magic number, but it is a good indicator of how much activity a person is achieving in a day. Walking more steps per day is associated with being thinner. A study of steps per day and weight, body mass index (BMI), and other indicators showed that the people who logged more steps per day weighed less, on average, and had a lower BMI. There is growing evidence that 10,000 steps is a good average number.

In Op Trans, Paul, who manages a supermarket, is on his feet all day, does over 15,000 steps a day. Despite that level of activity, his weight is too high because he was eating too much of his favourite chocolate and fizzy drinks. On the other hand, Cathal’s fitbit showed he had very low activity levels and that corresponds with his increasing weight gain.

Yesterday, I saw my parents, Joan and Billy, both 84 years old, wrapped up and heading out for a walk. More and more, I am convinced that mobility and flexibility are key to ageing well. Maintaining our mobility, for example, by aiming for 10,000 steps per day, is critical. My job is a sedentary one, so I need to be mindful to step away from the chair and desk and get moving daily. My invitation to you is to do the same: keep moving!

If there are concerns that you would like Dr Eddie Murphy to address here, please email him in confidence at eddie@dreddiemurphy.ie. Dr Eddie cannot respond individually to these emails.