P.S. This post was originally published on Fitgeist.
We’ve all heard about the 10.000 steps campaign to drive a healthy lifestyle all these years to keep the body and mind healthy.
You know what? Turns out it is all wrong. Let’s dive in!
History of 10.000 Steps
The 10,000 Steps campaign originated from the 1964 Tokyo Olympics in Japan to encourage the early use of pedometers. A pedometer is a device used to measure the distance a person walks or runs (as long as the mode of transportation is walking).
Faced with the challenge of choosing the right name to promote this new product, a company based in Japan brainstormed vigorously by throwing their heads to the wall. Eventually, they settled on naming the pedometer the “Manpo Meter” (10,000 Step Meter) because the number 10,000 was seen as a “suspicious” number by the Japanese. Apart from that, the kanji character for the number 10,000 is 万, which bears a striking resemblance to a person walking. This forms the basis for all the 10,000-step walking campaigns we’ve heard about since childhood.
However, this name was the right choice for promoting the new product and quickly winning the public’s hearts as part of a marketing strategy.
It was undoubtedly a great success. Even today, we frequently hear about the 10,000 steps campaign as one of the requirements for a healthy life. Ironically, the naming of 10,000 steps was not based on scientific research as a foundation for encouraging people to live healthier lives.
But don’t be disheartened. Even though the number 10,000 originated as a marketing strategy by a company in Japan to boost the sales of a product, for individuals who want to stay healthy and strong into old age, walking is a form of exercise that is worth adopting because it offers numerous benefits for both physical and mental well-being.
Benefits of Walking
Setting a goal of walking 10,000 steps is a good target. Our ancestors used to walk around 10,000–15,000 steps each day. In contrast, especially in modern times, people in America walk around 4,700 steps a day, which is less than what most doctors recommend. Americans have been living in sedentary lives. Therefore, having a goal of 10,000 steps a day is essential for building physical and mental strength.
Unfortunately, 10,000 steps are not a magical number that instantly turns you into a superman. Your ultimate goal is to keep walking as much as possible because walking has proven health benefits. In fact, walking 10,000 steps is equivalent to walking about 7.6 kilometers while burning about 300–400 calories. It’s for sure a game-changer habit for calorie burning. Still, it’s harder to do, especially if you live in an area that is not walkable or your daily work doesn’t require you to walk a lot.
Research from the British Heart Foundation shows Brits spend around 67 hours a week sitting down– making us inactive for up to three out of seven days.
This is a big problem. Our modern lives are making us live sedentary and less healthy in the long term. On the other hand, achieving 10,000 steps a day is a tough target to achieve. I have seen many people around me who failed to hit the target. But, there’s one other alternative that you can do here that is easier and has direct benefits to your mental well-being, which is to walk for 15 minutes after each meal you have during the day. It may improve digestion, lower blood sugar, and support heart health.
1. Improve Digestion
Back in the day, it was a common practice to take a walk after having a meal. It was believed that this “daily constitutional” would aid the digestion process. Recent studies have shown that there is some truth to this belief. One small study found that walking after eating can speed up the digestive process.
In a 2021 study, researchers investigated the effects of walking after eating. They asked adults who had a history of stomach bloating to walk for 10 to 15 minutes after each meal and observed the results. After four weeks, the participants reported fewer gastrointestinal (GI) problems, including belching, flatulence, and bloating. Walking after eating was more effective than medications designed to aid digestion.
2. Lowering Blood Sugar Level
A recent meta-analysis conducted by researchers analyzed the results of seven studies that examined the effects of sitting versus standing or walking on heart health measures such as insulin and blood sugar levels. The analysis revealed that light walking after a meal has a significant positive impact on regulating blood sugar levels.
In addition, the study showed that light-intensity walking than sitting on a couch after a meal reduced the blood sugar level gradually. Standing can also be helpful, but less than light walking. The reason is walking requires us to activate muscle engagement, where the fuel comes from food at a time when there is a lot of it circulating in the bloodstream.
Your muscles will use glucose obtained from food as an energy source for continued walking. Over time, this can reduce the level of sugar in your body. It can also make insulin work better in your body. That’s why walking won’t make you tired, drowsy, or lethargic; instead, it can make you more enthusiastic.
For me especially, it reduces the brain fog and sleepiness I usually get after a meal. Once I am walking, it works like an energy booster that fuels my focus and attention to continue on my work or whatever mental challenges I want to have next.
3. Support Heart Rate
Regular walking has multiple benefits for your heart. It not only boosts circulation but also helps reduce blood pressure and the risk of heart disease. A study has found that walking after a meal daily can lower blood pressure in young men at risk of hypertension. Furthermore, post-meal walks can be effective in regulating blood pressure.
Walking also boosts energy levels by releasing specific hormones like endorphins and delivering oxygen throughout the body. These processes can help reduce stress levels, making you happier and more enthusiastic throughout the day.
Make daily walking a habit
One of many ways to make yourself healthier easily is to walk for 10–15 minutes after eating. It will help our lives to be better holistically. Only some have the time and opportunity to walk 10,000 steps every day. Do a light post-meal walk instead.
Some people also believe that the 10,000 figure is too high to achieve (unless you run daily), making walking a stressful activity. It shouldn’t be like that. Walking is an activity that can be enjoyable. Walking can also help us to think more.
However, by understanding the early history of why the number 10,000 steps came about, you should realize that this number is based on something other than valid research.
Though 15-minute walking can offer many healthy benefits, overall, we should aim to walk more. Make walking a top priority for your physical and mental health. Nothing is instant. If you’re used to walking only 2,000 steps a day, there’s no need to walk 8,000 steps instantly. Take it slow. Add 500–1,000 steps each day or week. The key is to walk more, even if the increase is not significant because your goal is to build a habit that you can continue throughout your life.
