The benchmark for fitness and longevity has long been a 10,000-step goal achieved each day. For several decades now, this universal benchmark has been adopted by fitness enthusiasts, who believe in achieving 10,000 steps per day to enjoy fitness and longevity. New studies, including a recent one published in the European Journal of Preventive Cardiology, are now suggesting that the magic number for a healthy life might be much lower. Shifts in opinion supported by sports science and the knowledge of sports biomechanics really say it is not the step count that’s the biggest contributor but rather physical activity to longevity and athlete health.
Sports Science Says ‘Less Steps, Big Effect’
With regards to research on more than 227,000 adults from different backgrounds, using a fitness tracker to monitor physical activity has been followed, results revealed that 3,900 steps per day decreased the all-cause death risk to a significant percentage. The sports biomechanics, however, posits that even this daily moderate level of activity tends to promote cardiovascular health positively, where mortality from heart disease occurs at as little as 2,300 steps a day. The findings echo a central message in sports science: move more and that is beneficial, but how much one needs to move varies based on individual athlete health and performance goals.
Origin Of 10,000-Step Standard
Interestingly, the modern mantra of 10,000 steps per day to get fit originated in the early 1960s when a pedometer company “manpo-kei” (10,000 steps meter) marketed in Japan to promote regular walking habits. The number later transformed into a global fitness standard in various parts of the world including sports science in India to redefine it in light of modern research findings. Ironically, with the advancements made in sports biomechanics, individualized fitness values have emerged as more precise indices of wellness than uniform steps counts.
Fitness Tailoring to Needs
Only sports science offers athletes and the general population a customized application of fitness. While the high intensity for a brief time might be better for others, low intensity for an extended time will suit another person. Exercise quality, as provided by sports biomechanics, is the requirement for good health for the athlete. Every sporting activity demands different movement patterns, intensity and even forces applied during the execution.
Beyond Steps: Holistic Health Insights
Holistic health support Sports science provides evidence for holistic care of sports injuries not only in India but also worldwide. An extra few minutes of habitual activity with at least 150 minutes of moderate-intensity activities could be very realistic and practically helpful to support cardiovascular wellbeing instead of step targets, which the World Health Organisation encourages. These exercise guidelines might provide an applicable structure regarding the development of sports biomechanics, providing space for adjustments in levels of activity towards personal health and fitness level.
This itself limits the sedentary behaviors, important for health in general and that of an athlete also. Though risk factors concerning the undue time spent inactive have been described pretty well within the world of sports science, taking even a break of short duration active to interrupt long periods of sitting supports both physical and mental wellness too.
Setting Fitness Goals
Instead of setting a rigid step count, sports science sets appropriate fitness goals specific to one’s lifestyle and personal aspirations. This is most relevant in the context of activity levels in India, especially, where the activity level varies vastly. Goals could be on improving flexibility, strength, or endurance; it might be as simple as increasing three 20-minute walks per week. For the health and well-being of the athlete, this individualized approach assisted by the principles of sports biomechanics helps the athlete improve performance and extend longevity irrespective of the level of experience.
This science-based perspective points out that the understanding of daily activity in fitness is evolving and confirms that walking is great but only one component of a holistic, individualized approach to wellness and longevity.
The Sportz Planet Desk,
Atharva Shetye