10,000 steps a day has been a magical number that has been easy to track (especially using smart watches/tracker such as FitBit and Apple watches) and the potential minimum to have some long term cardio-vascular benefit.

Unfortunately, most people do not reach this target and this number does not meet the American College of Sports Medicine’s ideal standard of 150 minutes or moderate intensity exercise (being somewhat puffed during exercise) per week.

A new study in the International Journal of Behavioural Nutrition and Physical Activity, suggests that there is a better target:

– 30 minutes of walking at 100 steps/min (approx. 4.6 km/h), 5 days a week
– You should feel somewhat puffed during your walk

This is a good alternative goal to the 10,000 steps because it produces a larger load on the heart and encourages improvement in heart fitness, which has a better protective effect in the long term.

Want to know more?

If you want more information or would like to book for a FREE full body assessment with one of our Physiotherapists or Exercise Physiologists, call us on 9857 0644 or email us at admin@md-health.websitepro.hosting


10,000 Steps Goal

10,000 steps: it’s the magic number many experts say we should be walking every day to improve our health.

For most of us, that’s a pretty unrealistic and daunting fitness goal.


Article source: https://bit.ly/2Inku59

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Author: Michael Dermansky

Michael has now been working in physiotherapy for over 20 years, since graduating from Melbourne University in 1998 and is even more passionate about getting the best outcomes for clients than he was then. Michael is always studying and looking for new and innovative ways to improve the service at MD Health, including and not limited to the ideas from the fitness industry and great customer service companies. In his spare moments, he loves spending time with his two children, Sebastian and Alexander and hopefully taking them skiing more and more often.

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