In Defense of Steps
By: Coach Rut
Tags: Step Count, Healthy Lifestyle, Walking

Step Count can be a valuable metric

Some recent headlines on walking and step count;

Do we really need to walk 10,000 steps a day? — The Conservation

Who decided we should walk 10,000 steps per day? — The Washington Post

You don’t need to walk 10,000 steps per day — The Atlantic

Apparently, these news sources haven’t noticed the continued bloating of the unhealthy.

WHERE DID THIS 10,000 STEP METRIC COME FROM?

In 1965, a pedometer was invented by Dr. Yoshiro Hatano who worked for a company called Yamesa. He named his new device ‘Manpo-kei’, which literally translates as, ‘10,000-step meter’.

Where did this figure come from? Years of scientific research, you’d imagine.

Not so! It was an arbitrary number, deemed merely reflective of what constitutes an active lifestyle. On that, an ad campaign was designed. And well, the rest, as they say, is history.

Thirty years ago and as a less experienced trainer I might have piled on walking (counting steps) too. Thankfully I’ve learned a thing or two. (I believe it’s referred to as wisdom).

I’m not exactly certain when I tripped over the 10,000 step metric. It just sort of became a thing for me and my clients.

I’ve had my share of injuries in the last five years. During times of less intense training, reviewing my step count at the end of the day has been a small victory.

Without reservation, I am a fan of walking and steps as a metric.

#GAIT IS A FUNDAMENTAL MOVEMENT PATTERN

Little skill is required. This makes walking an easy access activity for all. As hunters/gathers we periodically needed to get some fuel. (The truth is we are more gatherer than a hunter) Yeah, we can run a little but the majority of travel was(is) most economically accomplished at walking speed. Hopefully, you don’t need a trainer or a gym membership. If you do need a trainer call me for walking instructions :)

#SURVIVAL & SELF DEFENSE

If necessary and for survival, could you gather twenty pounds of water and survival food and walk 25 miles? How about 50 miles? For reference 10,000 steps is around 5 miles. You might be running some but you won’t need thruster or ring dip fitness.

#PROGRESSION IS EASY

Progressing is a snap. Don’t increase steps more than 10% per week and you should be on the way. If you only have so much time to invest, consider a loaded backpack with some weight (20–50 pounds). The cool kids refer to this as RUCKING. It worked for me.

#INEXPENSIVE

Two years ago I forgot my walking shoes on a trip to Ireland. We averaged 25,000 steps per day and I did it in a pair of lace-up oxfords. Nothing technical you see. Have a good pair of shoes and socks, a sun hat and if you progress into the two-plus hour range a hydration system and a wristwatch so you don’t walk so long you miss dinner.

#THERAPEUTIC- PHYSICALLY & MENTALLY

One of the lesser advertised benefits of walking lies in the therapeutic value.

For the last decade all the money has flowed towards sport performance recovery. Supplements, inflatable britches, hot|cold plunging. crystals. ??? Walking moves fluid (blood and edema) and therefore promotes physical recovery. If you are sore from a task, take a walk.

Historical figures ranging from Neichze to Beethoven walked to find answers or to break creative blocks. Next time you are stuck on something or feeling bad for yourself go for a walk. If you don’t find the solution go for another walk.

“Above all, do not lose your desire to walk. Everyday, I walk myself into a state of well-being & walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it. But by sitting still, & the more one sits still, the closer one comes to feeling ill. Thus if one just keeps on walking, everything will be all right.” ~ Soren Kierkegaard

#CALORIC DEFICIT

Most can bank on burning 100 calories|mile. Increasing daily steps can tilt the input vs output in your favor and generate a caloric deficit. Most can realize a reduction in waist circumference and body mass.

FINAL THOUGHTS

So maybe the press isn’t against walking just the part about 10,000 steps as a benchmark.

I like data so I am in favor of step count. Counting steps is something to hang your hat on. It’s objective and quantifiable.

“What gets measured gets managed” ~ Peter Drucker