The concept of taking 10,000 steps daily has long been regarded as a benchmark for health and fitness across the globe.
This target is featured on various smart devices and health initiatives, yet many have not paused to consider its origins or whether it truly aligns with our bodily needs.
In a recent interview with YouTube podcaster Chris Williamson, sports scientist and exercise physiologist Dr. Mike Israetel shed light on the real benefits of walking, suggesting that longevity might not be confined to a specific step count.
Dr. Israetel emphasizes the importance of consistent, moderate activity throughout the day rather than focusing solely on reaching a specific number of steps.
He stated: “Generally, a moderate to high amount of physical activity has a good combination of promoting the longest lifespan and the longest health span.”
While the 10,000-step goal is an easy point of reference, Dr. Israetel suggests the optimal range is more flexible than commonly believed.
He elaborated: “6,000 to 12,000 steps per day for most people is totally cool, but a better way to put that is probably if you’re doing a lot fewer than five or 6,000 steps per day all the time and you don’t get a lot of physical activity otherwise, you could be living longer if you did more physical activity in most cases.”
His advice is especially pertinent for those who engage in intense gym sessions but remain sedentary for the rest of the day. Israetel observes this trend among many fitness enthusiasts, saying: “You would break up your periods of physical inactivity at least another one time in the day [on top of going to the gym] for a serious bout of some kind of aerobic output,” highlighting that even a swift walk can have a positive impact.
For those eager to enhance their activity, Israetel advises structured cardiovascular exercises.
He mentioned: “If you can’t talk and you’re huffing and puffing, doing that at least twice a week for 30 minutes on end and all the way up to four times a week for 60 minutes on end… is probably that extra cherry on top for longevity and quality of life enhancement.”
However, sustaining these habits over time relies heavily on enjoyment and social interaction in addition to physiological factors.
Exercise routines are more sustainable when they are enjoyable and involve social elements. Israetel remarked: “Your physical activity should be pretty fun, and it should also hopefully be something that involves you with other people.”
Participating in group activities or community sports fosters accountability and motivation.
Williamson commented: “Social pressure is a hell of a drug.” When that pressure promotes regular movement and genuine connections, it can significantly enhance both the length and quality of life.