How many steps you need to do every day is actually

Contrary to popular belief, it is not so much. Armed with a pedometer modern sample, you are surprised to find that this rule, you can easily perform the already for half a day and it is only 5-10 kilometers (depending on stride length). Of course, if you do not sit motionless for days and the bakery is not accustomed to travel by taxi.

But is there any scientific justification for this figure - 10 000? Not really. For example, this would not be enough for several generations of Americans who grew fast food and are mostly sedentary.

Incidentally, the first recommendation is about 10,000 steps pedometer appeared in an advertisement released in the 60s of the last century in Japan. A majority of Japanese, except, of course, sumo wrestlers eat properly and consume less calories.

"Actually, it all started back in the Olympic Games in Tokyo in the summer of 1964 - says Professor Katherine Tudor-Locke (Catrine Tudor-Locke), which has been studying the beneficial properties of walk in Penningtonskom Biomedical Research Center, Louisiana - when Japanese inventor Esir Hatano (Yoshiro Hatano) presented a light device, which he called "IASP-Kei" (万 歩 計), which literally means "Pedometer 10,000 steps "."

"It turns out that 10 000 - is very favorable for the people in Japan the figure, - continues the theme of our discussion today Bestor Theodore (Theodore Bestor), a researcher of Japanese culture from Harvard. - It is believed that these numbers can bring good luck, and therefore there is no reason not to refer them to the category of marketing gimmicks. "

Opinion about the number of steps quickly spread throughout the world, and its echoes are heard and to this day. What it is, in fact, the problem with this norm? So that generation of Japanese cool sixties different from, say, the current generation of the modern inhabitants of America.

"In those years, - Bestor explains - in the lives of ordinary Japanese people were less high-calorie foods, animal fats, and travel by car."

According to the data researchReceived Food and Agriculture Organization of the United Nations, in 1964, Japan accounted for in average of 2 632 kcal per day per capita of the population, while the average Americans was 3639 kcal. So, in order to successfully burn them need to make a long walk in the steps of 20 000, no less.

Although these figures may vary greatly depending on the region, demographic indicators and a number of other factors.

Nutritionists agree: 10,000 steps - too general. Everyone was able to talk on the subject of improving the effect of distance, agreed that to overcome this distance will still be useful, rather than go through a smaller distance or eliminate physical loads.

Universal solution in this case can not exist, the theory and real life - different things.

Katherine Tudor-Locke

The sight Tudor-Locke in the first part of the population falls, leading predominantly sedentary and inactive lifestyle (such as in the United States is really a lot). For them, 5000 steps per day may be not the most simple task, not to mention 10,000.

However, to be consistent, gradually moving from, say, 2500 steps, small victories price can reach up to treasured figures. This can greatly help to improve health.

"Things are changing at the very moment when we deliberately disturb your regular life - continues the professor. - found the strength to break away from the sofa, you make contributions to their own health, which will be repaid to you a hundredfold. "

One recent study, which is conducted by scientists from the University of Cambridge, found that the risk of mortality in people leading a relatively active lifestyle may decrease by an average of 20–30%. Lovers to sit in front TV we are so impressive statistics to please, alas, can not.

The fact is that the couch potatoes, which can only make a run late for the train, do not feel better, walked ten thousandth norm. On the contrary, according to Professor Tudor-Locke, this could be more than an argument in favor of abandoning studies physical exercise: "People who do not like to do a lot of movement or have a chronic disease, it is only scare. For them, it is too drastic measures. In this case, such a goal immediately lose its meaning, as a health point of view it is useful to fulfill the quota in 5000 steps, but do it regularly. "

Moreover, in countries where the food situation is critical, and the people are undernourished, hung up on a normal steps a day can be dangerous, because there are other aspects of health, which does not neglect follows.

"Naive is believing that alone walking will make you feel better, unless combined with other measures also aimed at recovery "- shares his experience Jeff Goldsmith (Jeff Goldsmith), Associate Professor of the Department of Health biostatiki School at the University of the District of Columbia.

Walk 10 000 steps - it's wonderful. However, if as a reward for the traversed path you decide to treat yourself to a burger with an energy value of 500 kcal, then slimness your body, this trip did not add. Even less sense it is, if you're used to eat fast food on a regular basis.

Dr. Eric Rimm (Eric Rimm) from the Harvard School of Public Health is convinced: scientific studies confirm the absence of a direct relationship between dieting and physical exercise.

"Many people do not eat and overweight, but still engaged in physical culture. But there are those who only eat healthy food, without thinking about how it is important to be physically active. "

It remains to admit itself the norm of 10 000 steps, is not practical.

Rima echoed by Jean-Philippe Wolin (Jean Philippe-Walhin), a researcher from the University of Bath: "In the end, the norm 10 000 steps is already sufficient, for example, for the children, many of whom today are prone to excessive weight. "

So, what we have formed a picture? It turns out that 10 000 steps to the world of the XXI century - it is nothing more than a tribute to the history and clever marketing move, given the largely unsatisfactory state of health of modern man. It is time to much more drastic measures that require significant physical effort. This is inevitable in a still greater growth of modernization.

Yes, the science of nutrition in sport is not always easy to understand layman. But key provisions of its basic ideas you can select all: be more useful than sitting still, any jogging better than ordinary walking, and cross with the leisurely acceleration efficiency jogging.

"It's simple - sums up Professor Tudor-Locke - move more than before. Do not stop and keep going. "

You can not sit still, it's killing us. Paradoxically, the faster life gets, the less we move, and have time. It is worth considering.