Oh No! Now it’s 15,000 steps!

31 Mar

I’ve been on the 10,000 steps a day program for years (only 8,813 so far today, I’ll need to get up and get moving after I post this). Now I read in the Times, that the real goal should be 15,000 steps:

. . . precisely how much exercise might be needed in order to avoid heart disease has remained very much in question. The threshold of 10,000 daily steps, incorporated as a goal into many activity monitors today, has not been scientifically validated as a way to lessen disease risk.

They cite a study published in The International Journal of Obesity, here is the abstract:

The relationship between metabolic risk and time spent sitting, standing and stepping has not been well established. The present study aimed to determine associations of objectively measured time spent siting, standing and stepping, with coronary heart disease (CHD) risk.
METHODS:
A cross-sectional study of healthy non-smoking Glasgow postal workers, n=111 (55 office workers, 5 women, and 56 walking/delivery workers, 10 women), who wore activPAL physical activity monitors for 7 days. Cardiovascular risks were assessed by metabolic syndrome categorisation and 10-year PROCAM (prospective cardiovascular Munster) risk.
RESULTS:
Mean (s.d.) age was 40 (8) years, body mass index 26.9 (3.9) kg m-2 and waist circumference 95.4 (11.9) cm. Mean (s.d.) high-density lipoprotein cholesterol (HDL cholesterol) 1.33 (0.31), low-density lipoprotein cholesterol 3.11 (0.87), triglycerides 1.23 (0.64) mmol l-1 and 10-year PROCAM risk 1.8 (1.7)%. The participants spent mean (s.d.) 9.1 (1.8) h per day sedentary, 7.6 (1.2) h per day sleeping, 3.9 (1.1) h per day standing and 3.3 (0.9) h per day stepping, accumulating 14 708 (4984) steps per day in 61 (25) sit-to-stand transitions per day. In univariate regressions-adjusting for age, sex, family history of CHD, shift worked, job type and socioeconomic status-waist circumference (P=0.005), fasting triglycerides (P=0.002), HDL cholesterol (P=0.001) and PROCAM risk (P=0.047) were detrimentally associated with sedentary time. These associations remained significant after further adjustment for sleep, standing and stepping in stepwise regression models. However, after further adjustment for waist circumference, the associations were not significant. Compared with those without the metabolic syndrome, participants with the metabolic syndrome were significantly less active-fewer steps, shorter stepping duration and longer time sitting. Those with no metabolic syndrome features walked >15 000 steps per day or spent >7 h per day upright.
CONCLUSIONS:
Longer time spent in sedentary posture is significantly associated with higher CHD risk and larger waist circumference.

7 Responses to “Oh No! Now it’s 15,000 steps!”

  1. Kathy H March 31, 2017 at 4:16 pm #

    Oh No is right. I was sitting at a poker table when someone complained about their fitness tracker and the fact since she has been monitoring her steps she only gets in 3,000 steps per day. She said it was impossible to get 10,000 steps per day. I wanted to say the secret to getting 10,000 steps per day is to actually walk!!

    • jecgenovese April 2, 2017 at 7:51 pm #

      You definitely have to work at it. I walk for an hour everyday on my treadmill which gives me over 7,000 steps. Then, incidental walking such as walking the dog will usually push me over the 10,000 threshold.

      • Kathy H April 3, 2017 at 10:02 am #

        It is funny how the “steps” work. I walk 2 miles per day around the neighborhood (40 minutes) and have not really done much other walking yet today and have 5,600 steps. Usually the 2 miles plus other daily activity will get me to 10,000.

      • jecgenovese April 3, 2017 at 1:09 pm #

        What fitness tracker do you use?

      • Kathy H April 3, 2017 at 3:00 pm #

        I use to use a fit bit, but I lost it. Now I just use my cell phone which I keep in my pocket.

  2. Enrique Guerra-Pujol April 2, 2017 at 6:28 am #

    Next thing you know it will be 20,000 steps per day …

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