Should you be doing 10,000 steps?

Recently I was asked to come and speak on air with a local radio station. The topic I was asked to give my opinion on was the prescription of step counts often recounted by health professionals on a day to day basis often made out to be a non-negotiable in an individual’s journey to improve their health and fitness.

In this article I will give my opinion on the matter and how working with a wide variety of populations has helped me to shape and adapt this view.

What does our current understanding of the evidence base tell us when it comes to step counts? It tells us that increasing our step count and maintaining a lifestyle where we are moving a little bit more often throughout the day is shown to have a plethora of benefits when it comes to both our physical and mental health.

The current stack of evidence, most notably including a very recent study analysing the effects of varying step counts alongside a multitude of health outcomes has given us plenty of useful insights into better understanding the effects of varying step counts and what this means for people looking to improve multiple aspects of their health and wellbeing.

The study highlights how benefits were observed by simply increasing an individual's step count from 2,000 to 4,000 steps.

Effects were seen to be most evident from 7,000 steps a day with smaller improvements noted with every 1,000 steps after this. 

Highlighting that we are seeing quite a substantial improvement in health and wellness metrics at 7,000 steps per day.

So how does one interpret this? Is 7,000 steps the new target we should be striving for? 

I personally don’t think this should be necessarily a target. In my own experience working with a wide array of populations - I have always found it best to strive to meet people where they are at.

If you are currently only completing 2000-3000 steps per week it is more than likely a better idea to strive for smaller improvements to your step count initially. Maybe in the early stages look to increase your daily average to somewhere between 5,000 to 7,000 steps per day. 

For the majority of people this will be a 20-30 minute walk in the evening which can be a more sustainable pathway for long term change!

I will digress by concluding that there is nothing wrong with striving to hit 10,00 steps. 

If your goal is to be fit and healthy - having a daily target of 10,000-12,000 steps per week is a great goal to have and start to build up towards if on the lower end. 

However - it is not something we need to fixate our mind on. 

Right now focus on doing a little bit more each day and sustaining it moving forward. As able, look to progress this over time and you will likely find you will give yourself a better chance of success.

If you are on the fence about online coaching and want to know a little bit more about the process - just email me the word “ready” and I will be in touch!

I am also delighted to announce that I am now offering an in person Personal Training service at kingfisher fitness club Waterford.

Please get in touch through the contact information below or call into reception to check availability and avoid disappointment as spaces are limited! Please visit my new website www.coachedbycashel.com for more info!

Lastly, I would also like to clarify that I am not a registered dietician. 

All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals. 

The advice given is not designed to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

I hope someone out there found some of this information useful here, just some food for thought. 

For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram @coachedbycashel_ or by email - contact@coachedbycashel.com