We often hear that we should be taking 10,000 steps per day. Ten-thousand steps is about 5 miles. Are you walking that much? Probably not. At least not if you are like most sedentary persons. More likely, you are getting much fewer than half as many steps.
Ten-thousand steps (5 miles) is approximately 500 kcals—according to the “100 kcal rule.” For weight management, we can see that this is equivalent to approximately one pound of fat per week (3500 kcal per pound of fat). So, we can ask, ourselves why we are doing (or not doing) our “10,000 steps.” Are we doing it for our health or for our fitness? The question is an important on to ask. After all, not all steps are the same.
Ten-thousand steps is activity above the basal metabolic rate—the energy expended at rest. This physical activity can be Non-Exercise Activity Thermogenesis (NEAT) or Exercise-related Activity Thermogenesis. Exercise refers to physical activity that is planned, structured, repetitive, and purposive in the sense that improvement or maintenance of physical fitness is the objective. Thus, it is a subcategory of physical activity. How and why we take our steps is a matter of goals.
If we are trying to build muscle, we should lean toward the side of increasing NEAT. If we are seeking to improve fitness performance (i.e., VO2max and/or endurance sport performance), we must lean to the category of specific exercise-related activity thermogenesis. For optimal health and body composition, it will need to be a balance—of weight training exercise, aerobic exercise, and NEAT. Ideally, we are increasing NEAT to the greatest extent possible. NEAT, after all, has health benefits and helps us lose body fat without significantly impacting muscle hypertrophy and recovery from other exercise. (Note: all physical activity has an impact on maximal recoverable volume, but NEAT will be least impactive.)
So, plan your exercise (and do it), and move as much as possible. Walk more and often. Take the stairs. Park the car. Bike. Walk. Move. Eat well. Hydrate. Get enough sleep.
Are your 10,000 steps equating to the recommendation for 60 minutes of daily physical activity? Well, that’s roughly 167 steps per minute. That’s a run or a jog (maybe a fast walk, if you have a long stride) at 5 mph (12 min per mile). So, maybe—if you are moving enough.
Ten-thousand steps or 60 minutes of physical activity? Doesn’t matter. Just move!! Exercise and NEAT. You need to do both.
Be your best today; be better tomorrow.
Carpe momento!