Do we really need to walk 10,000 steps a day? Well no, because this number has no real research backing it up. Actually it was a Japanese manufacturer who came up with it in 1965 when they made a device called the Manpo-kei which translates to the 10,000 steps meter. It was marketing, not health science.
The NHS recommends 30 daily minutes of exercise – and a brisk half-hour walk equates to about that number of steps and can be as beneficial as a jog. This can reduce the risk of heart disease and improve your sleep. In fact, research has shown that if you walk 4000 steps a day, you can live longer and this effect increases up to about 7500 steps, when the effect plateaus off. So walk more if you like, but you won’t get much extra benefit.
If you want to add more walking into your routine – but don’t have much time for it – you could chop those 7500 steps into three or four ten minute sessions. If you want to get the most out of walking, then walking fast is best for overall health. Aim for 100 steps a minute or more. If you find walking painful on the knees for example, doing some exercises to strengthen you thigh muscles can help a lot. For those of us who suffer from backaches on a long walk, we’ve put together some tips below to make things easier on your back.
To get the most out of walking or hiking, think about your walking technique
- Support your back by tightening your stomach muscles. This engages your core muscles and supports your entire body weight. Try and keep your ribcage up and tuck in your tummy.
- Be aware of your posture and avoid leaning forward. Gently align your spine so your shoulders are positioned over your hips and keep your chin parallel to the ground.
- Don’t put your hands in your pockets – just let your arms swing easily as you walk.
- As you place your foot on the floor, let your step roll through from heel to toe.
- Reduce the strain on your knees, calves and shins by shortening your stride.
- Wear the right shoes – a good walking shoe offers more support than a running shoe or trainer which can be too flexible. Just make sure when you buy them that you try shoes on at the end of the day, when your feet will be at their biggest!
- If you get foot or knee pain in spite of wearing good walking shoes then try insoles. We recommend Superfeet insoles because they are effective for most people and are reasonably priced. They often outperform custom made insoles. If you need custom made insoles, however, we do that here at Sundial Kemptown too.
Walking isn’t just good for physical health.
It provides help for low mood and depression. Walking under trees and in green spaces ‘has a calming, restorative effect on the mind. Studies show that the level of the stress hormone, cortisol, is lower when walking in nature.’ (1) Even choosing routes that take you through green spaces or making sure you’re walking on grass rather than pavements is likely to improve your mood. You’ll feel more creative too, and gather some of that essential Vitamin D from summer sunshine en route.
If you feel more back ache when you walk it could be due to spinal stenosis. Try sitting down every ten to fifteen minutes. If you can’t sit then leaning forward on something or squatting down can have the same effect. It can stop the aches from building up.
Here at Sundial, our chiropractors and physio have lots more advice on keeping your body in good shape. Book in for a check up – we’re always happy to see you.
Sources
Lee I, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019;179(8):1105–1112.
1. https://www.woodlandtrust.org.uk/blog/2020/08/walking-in-woods/