Latest news with #AlbertMatheny
Yahoo
3 days ago
- Health
- Yahoo
Science Officially Confirmed That The 10,000 Steps Rule Is Outdated. Here's The New Number To Target.
A new meta review published in the Lancet officially confirmed that we've been calculating our step count number all wrong. The new findings suggest that you can actually reap the major health benefits well before you hit 10,000 steps. Here's what experts say about the 10k number and how this applies to your life. The idea that you need to log 10,000 steps a day for good health has been health gospel for ages. But as Women's Health previously reported this year, the 10,000-a-day steps goal (which roughly equates to five miles) isn't really based in science. In fact, it's more marketing than anything. But it's a nice, round number, and it's built into most fitness trackers. Now, a new scientific analysis in The Lancet Public Health officially confirms that this lofty steps count goal isn't actually necessary—and the potential health benefits start to level off well before you reach that point. If you've been happily clocking 10,000 steps a day and feel like it's working for you, there's no reason to stop. But if that number is intimidating and feels impossible to reach with everything else you've got going on in your life, this study probably has some findings you can use. Here's what the scientific review discovered, plus where experts and trainers recommend you try to land with your new step count goal. Meet the experts: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab; Dani Singer, CPT, founder of Fit2Go Personal Training What did the new meta review find? For the review, researchers analyzed data from 88 different studies, looking at how step counts were linked with the risk of developing a slew of health conditions. Overall, the researchers discovered that the risk of developing serious health conditions like cardiovascular disease, dementia, cancer, type 2 diabetes, and depression was lower in people who logged 7,000 steps a day compared to those who only did 2,000 daily steps. But they also discovered that the health perks beyond 7,000 steps were actually pretty minimal. "Although 10,000 steps per day, an unofficial target for decades without a clear evidence base, was associated with substantially lower risks for all-cause mortality, cardiovascular disease incidence, cancer mortality, dementia, and depressive symptoms than 7,000 steps per day, the incremental improvement beyond 7,000 steps per day was small, and there was no statistical difference between 7,000 steps per day and a higher step count for all the other outcomes," the investigators wrote. "Therefore, 7,000 steps per day might be a more realistic and achievable recommendation for some, but 10,000 steps per day can still be a viable target for those who are more active.' Where did the 10,000 number come from? The famous steps goal number has a long history behind it (you can do a deep dive here). But here's a quick recap: This number was formulated by a Tokyo doctor named Iwao Ohya who created a fitness tracker called Manpo-Kei (in Japanese, that means "10,000 step meter) with engineer Jiro Kato. It's been suggested that 10,000 steps was chosen because the Japanese character for 10,000 looks like a man running or walking, but it's not really clear if that's truly one of the reasons behind the number. (Both inventors have since died.) The number 10,000 eventually got picked up by researchers and fitness tracker developers, and its popularity spread. These days, almost everyone knows the number. Still, "no clinical data backed it then, and none was added later," says Dani Singer, CPT, founder of Fit2Go Personal Training. Why is it not accurate? While hitting 10,000 steps isn't bad for you (and means you're moving a lot throughout the day) the exact number is pretty much made up. "It was a marketing campaign,' says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. 'There wasn't a scientific basis for it.' Matheny stresses that the 10,000 steps a day goal isn't necessarily inaccurate from a health POV—but many people can get serious health perks between 5,000 to 7,000 steps a day. "The data show health gains level off well before 10,000," Singer says. "Mortality and cardiovascular risk improvements start at just 2,000. It's important to understand this so that you avoid an all-or-nothing mindset—especially one that isn't based on any actual data." If that's the number you like, and you hit it consistently, stick with it! But just remember: '10,000 steps per day is not the magic number," per Matheny. So, how many steps should I take per day? Based on the scientific review's findings, aiming for 5,000 to 7,000 steps a day is a good goal to reach for. That's roughly two to 3.5 miles per day, depending on your stride. 'There's nothing wrong with 10,000 steps, but it isn't based in science,' Matheny says. If you want to still aim for 10,000 steps, Matheny says you should go for it. 'If you don't get there, maybe you still get to 7,000,' he points out. But any amount of walking is helpful. 'A thousand steps is way better than zero,' Matheny says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
4 days ago
- Health
- Yahoo
Science Officially Confirmed That The 10,000 Steps Rule Is Outdated. Here's The New Number To Target.
A new meta review published in the Lancet officially confirmed that we've been calculating our step count number all wrong. The new findings suggest that you can actually reap the major health benefits well before you hit 10,000 steps. Here's what experts say about the 10k number and how this applies to your life. The idea that you need to log 10,000 steps a day for good health has been health gospel for ages. But as Women's Health previously reported this year, the 10,000-a-day steps goal (which roughly equates to five miles) isn't really based in science. In fact, it's more marketing than anything. But it's a nice, round number, and it's built into most fitness trackers. Now, a new scientific analysis in The Lancet Public Health officially confirms that this lofty steps count goal isn't actually necessary—and the potential health benefits start to level off well before you reach that point. If you've been happily clocking 10,000 steps a day and feel like it's working for you, there's no reason to stop. But if that number is intimidating and feels impossible to reach with everything else you've got going on in your life, this study probably has some findings you can use. Here's what the scientific review discovered, plus where experts and trainers recommend you try to land with your new step count goal. Meet the experts: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab; Dani Singer, CPT, founder of Fit2Go Personal Training What did the new meta review find? For the review, researchers analyzed data from 88 different studies, looking at how step counts were linked with the risk of developing a slew of health conditions. Overall, the researchers discovered that the risk of developing serious health conditions like cardiovascular disease, dementia, cancer, type 2 diabetes, and depression was lower in people who logged 7,000 steps a day compared to those who only did 2,000 daily steps. But they also discovered that the health perks beyond 7,000 steps were actually pretty minimal. "Although 10,000 steps per day, an unofficial target for decades without a clear evidence base, was associated with substantially lower risks for all-cause mortality, cardiovascular disease incidence, cancer mortality, dementia, and depressive symptoms than 7,000 steps per day, the incremental improvement beyond 7,000 steps per day was small, and there was no statistical difference between 7,000 steps per day and a higher step count for all the other outcomes," the investigators wrote. "Therefore, 7,000 steps per day might be a more realistic and achievable recommendation for some, but 10,000 steps per day can still be a viable target for those who are more active.' Where did the 10,000 number come from? The famous steps goal number has a long history behind it (you can do a deep dive here). But here's a quick recap: This number was formulated by a Tokyo doctor named Iwao Ohya who created a fitness tracker called Manpo-Kei (in Japanese, that means "10,000 step meter) with engineer Jiro Kato. It's been suggested that 10,000 steps was chosen because the Japanese character for 10,000 looks like a man running or walking, but it's not really clear if that's truly one of the reasons behind the number. (Both inventors have since died.) The number 10,000 eventually got picked up by researchers and fitness tracker developers, and its popularity spread. These days, almost everyone knows the number. Still, "no clinical data backed it then, and none was added later," says Dani Singer, CPT, founder of Fit2Go Personal Training. Why is it not accurate? While hitting 10,000 steps isn't bad for you (and means you're moving a lot throughout the day) the exact number is pretty much made up. "It was a marketing campaign,' says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. 'There wasn't a scientific basis for it.' Matheny stresses that the 10,000 steps a day goal isn't necessarily inaccurate from a health POV—but many people can get serious health perks between 5,000 to 7,000 steps a day. "The data show health gains level off well before 10,000," Singer says. "Mortality and cardiovascular risk improvements start at just 2,000. It's important to understand this so that you avoid an all-or-nothing mindset—especially one that isn't based on any actual data." If that's the number you like, and you hit it consistently, stick with it! But just remember: '10,000 steps per day is not the magic number," per Matheny. So, how many steps should I take per day? Based on the scientific review's findings, aiming for 5,000 to 7,000 steps a day is a good goal to reach for. That's roughly two to 3.5 miles per day, depending on your stride. 'There's nothing wrong with 10,000 steps, but it isn't based in science,' Matheny says. If you want to still aim for 10,000 steps, Matheny says you should go for it. 'If you don't get there, maybe you still get to 7,000,' he points out. But any amount of walking is helpful. 'A thousand steps is way better than zero,' Matheny says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
7 days ago
- Health
- Yahoo
Science Officially Confirmed That The 10,000 Steps Rule Is Outdated. Here's The New Number To Target.
A new meta review published in the Lancet officially confirmed that we've been calculating our step count number all wrong. The new findings suggest that you can actually reap the major health benefits well before you hit 10,000 steps. Here's what experts say about the 10k number and how this applies to your life. The idea that you need to log 10,000 steps a day for good health has been health gospel for ages. But as Women's Health previously reported this year, the 10,000-a-day steps goal (which roughly equates to five miles) isn't really based in science. In fact, it's more marketing than anything. But it's a nice, round number, and it's built into most fitness trackers. Now, a new scientific analysis in The Lancet Public Health officially confirms that this lofty steps count goal isn't actually necessary—and the potential health benefits start to level off well before you reach that point. If you've been happily clocking 10,000 steps a day and feel like it's working for you, there's no reason to stop. But if that number is intimidating and feels impossible to reach with everything else you've got going on in your life, this study probably has some findings you can use. Here's what the scientific review discovered, plus where experts and trainers recommend you try to land with your new step count goal. Meet the experts: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab; Dani Singer, CPT, founder of Fit2Go Personal Training What did the new meta review find? For the review, researchers analyzed data from 88 different studies, looking at how step counts were linked with the risk of developing a slew of health conditions. Overall, the researchers discovered that the risk of developing serious health conditions like cardiovascular disease, dementia, cancer, type 2 diabetes, and depression was lower in people who logged 7,000 steps a day compared to those who only did 2,000 daily steps. But they also discovered that the health perks beyond 7,000 steps were actually pretty minimal. "Although 10,000 steps per day, an unofficial target for decades without a clear evidence base, was associated with substantially lower risks for all-cause mortality, cardiovascular disease incidence, cancer mortality, dementia, and depressive symptoms than 7,000 steps per day, the incremental improvement beyond 7,000 steps per day was small, and there was no statistical difference between 7,000 steps per day and a higher step count for all the other outcomes," the investigators wrote. "Therefore, 7,000 steps per day might be a more realistic and achievable recommendation for some, but 10,000 steps per day can still be a viable target for those who are more active.' Where did the 10,000 number come from? The famous steps goal number has a long history behind it (you can do a deep dive here). But here's a quick recap: This number was formulated by a Tokyo doctor named Iwao Ohya who created a fitness tracker called Manpo-Kei (in Japanese, that means "10,000 step meter) with engineer Jiro Kato. It's been suggested that 10,000 steps was chosen because the Japanese character for 10,000 looks like a man running or walking, but it's not really clear if that's truly one of the reasons behind the number. (Both inventors have since died.) The number 10,000 eventually got picked up by researchers and fitness tracker developers, and its popularity spread. These days, almost everyone knows the number. Still, "no clinical data backed it then, and none was added later," says Dani Singer, CPT, founder of Fit2Go Personal Training. Why is it not accurate? While hitting 10,000 steps isn't bad for you (and means you're moving a lot throughout the day) the exact number is pretty much made up. "It was a marketing campaign,' says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. 'There wasn't a scientific basis for it.' Matheny stresses that the 10,000 steps a day goal isn't necessarily inaccurate from a health POV—but many people can get serious health perks between 5,000 to 7,000 steps a day. "The data show health gains level off well before 10,000," Singer says. "Mortality and cardiovascular risk improvements start at just 2,000. It's important to understand this so that you avoid an all-or-nothing mindset—especially one that isn't based on any actual data." If that's the number you like, and you hit it consistently, stick with it! But just remember: '10,000 steps per day is not the magic number," per Matheny. So, how many steps should I take per day? Based on the scientific review's findings, aiming for 5,000 to 7,000 steps a day is a good goal to reach for. That's roughly two to 3.5 miles per day, depending on your stride. 'There's nothing wrong with 10,000 steps, but it isn't based in science,' Matheny says. If you want to still aim for 10,000 steps, Matheny says you should go for it. 'If you don't get there, maybe you still get to 7,000,' he points out. But any amount of walking is helpful. 'A thousand steps is way better than zero,' Matheny says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals Solve the daily Crossword
Yahoo
7 days ago
- Health
- Yahoo
Science Officially Confirmed That The 10,000 Steps Rule Is Outdated. Here's The New Number To Target.
A new meta review published in the Lancet officially confirmed that we've been calculating our step count number all wrong. The new findings suggest that you can actually reap the major health benefits well before you hit 10,000 steps. Here's what experts say about the 10k number and how this applies to your life. The idea that you need to log 10,000 steps a day for good health has been health gospel for ages. But as Women's Health previously reported this year, the 10,000-a-day steps goal (which roughly equates to five miles) isn't really based in science. In fact, it's more marketing than anything. But it's a nice, round number, and it's built into most fitness trackers. Now, a new scientific analysis in The Lancet Public Health officially confirms that this lofty steps count goal isn't actually necessary—and the potential health benefits start to level off well before you reach that point. If you've been happily clocking 10,000 steps a day and feel like it's working for you, there's no reason to stop. But if that number is intimidating and feels impossible to reach with everything else you've got going on in your life, this study probably has some findings you can use. Here's what the scientific review discovered, plus where experts and trainers recommend you try to land with your new step count goal. Meet the experts: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab; Dani Singer, CPT, founder of Fit2Go Personal Training What did the new meta review find? For the review, researchers analyzed data from 88 different studies, looking at how step counts were linked with the risk of developing a slew of health conditions. Overall, the researchers discovered that the risk of developing serious health conditions like cardiovascular disease, dementia, cancer, type 2 diabetes, and depression was lower in people who logged 7,000 steps a day compared to those who only did 2,000 daily steps. But they also discovered that the health perks beyond 7,000 steps were actually pretty minimal. "Although 10,000 steps per day, an unofficial target for decades without a clear evidence base, was associated with substantially lower risks for all-cause mortality, cardiovascular disease incidence, cancer mortality, dementia, and depressive symptoms than 7,000 steps per day, the incremental improvement beyond 7,000 steps per day was small, and there was no statistical difference between 7,000 steps per day and a higher step count for all the other outcomes," the investigators wrote. "Therefore, 7,000 steps per day might be a more realistic and achievable recommendation for some, but 10,000 steps per day can still be a viable target for those who are more active.' Where did the 10,000 number come from? The famous steps goal number has a long history behind it (you can do a deep dive here). But here's a quick recap: This number was formulated by a Tokyo doctor named Iwao Ohya who created a fitness tracker called Manpo-Kei (in Japanese, that means "10,000 step meter) with engineer Jiro Kato. It's been suggested that 10,000 steps was chosen because the Japanese character for 10,000 looks like a man running or walking, but it's not really clear if that's truly one of the reasons behind the number. (Both inventors have since died.) The number 10,000 eventually got picked up by researchers and fitness tracker developers, and its popularity spread. These days, almost everyone knows the number. Still, "no clinical data backed it then, and none was added later," says Dani Singer, CPT, founder of Fit2Go Personal Training. Why is it not accurate? While hitting 10,000 steps isn't bad for you (and means you're moving a lot throughout the day) the exact number is pretty much made up. "It was a marketing campaign,' says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. 'There wasn't a scientific basis for it.' Matheny stresses that the 10,000 steps a day goal isn't necessarily inaccurate from a health POV—but many people can get serious health perks between 5,000 to 7,000 steps a day. "The data show health gains level off well before 10,000," Singer says. "Mortality and cardiovascular risk improvements start at just 2,000. It's important to understand this so that you avoid an all-or-nothing mindset—especially one that isn't based on any actual data." If that's the number you like, and you hit it consistently, stick with it! But just remember: '10,000 steps per day is not the magic number," per Matheny. So, how many steps should I take per day? Based on the scientific review's findings, aiming for 5,000 to 7,000 steps a day is a good goal to reach for. That's roughly two to 3.5 miles per day, depending on your stride. 'There's nothing wrong with 10,000 steps, but it isn't based in science,' Matheny says. If you want to still aim for 10,000 steps, Matheny says you should go for it. 'If you don't get there, maybe you still get to 7,000,' he points out. But any amount of walking is helpful. 'A thousand steps is way better than zero,' Matheny says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
25-06-2025
- Health
- Yahoo
Wear a weighted vest, add an incline and more: 5 tips to make your walks more challenging
Few forms of exercise have exploded in popularity over the past few years like walking workouts. Not only is walking accessible to most, but a growing body of research has found regular walks can support your health and healthy aging. While science suggests that any walks are beneficial, you can get more out of your walking workouts by challenging yourself. 'If you can push yourself and get your heart rate up, it's really helpful,' Albert Matheny, personal trainer and co-founder of SoHo Strength Lab, tells Yahoo Life. Pushing yourself during walking workouts helps with things like burning more calories and building muscle, and it can also boost your heart health, fitness coach Tyneka Pack, founder and chief executive officer of ImPackt Fitness in Owings Mills, Md., tells Yahoo Life. 'When you challenge yourself, your heart works hard and builds stamina,' she says. But Almoni Ellis, a personal trainer in Chesapeake, Va., tells Yahoo Life that your body adapts to become more efficient the more you walk. So it helps to keep stepping up your workouts to get the best results. 'With all exercise, as your body adapts to the movement, it requires an increase in intensity and effort to continually progress,' Ellis says. Looking to take your walking workouts to the next level? Here's what trainers recommend, plus why walking is so good for you in the first place. A flood of recent research has linked regular walks to impressive health benefits. A British Journal of Sports Medicine analysis of data from more than 30 million people found that those who did 75 minutes of moderate-intensity exercise (like brisk walking) per week had a 23% lower risk of dying early. Another study, this one published in the Lancet, tracked 700 adults with lower back pain for three years. The researchers found that those who were asked to follow a walking program for six months had fewer issues with back pain returning and more time between back pain flares than those who didn't follow a walking routine. Walking can even support your mood. A JAMA Psychiatry study found that walking for an hour a day can reduce the risk of depression by 26%. 'It also strengthens your muscles and bones and decreases the risks of chronic diseases too,' Pack says. Matheny stresses that any walks is better than none, especially if your activity level is currently lower than you'd prefer. But if you're ready to kick the intensity up a notch, experts recommend doing these modifications to make your walking workouts more challenging: It's easy to get content with moving at whatever speed feels good to you. But if you feel comfortable at your current pace, it's time to take things to the next level. 'Increasing your pace will make it more challenging,' Pack says. Matheny suggests moving at a speed where you start to breathe more heavily and trying to maintain that. Taking shorter steps rather than longer strides, as well as bending your elbows to about 90 degrees and pumping your arms for momentum, can help you maintain a faster clip. Once you feel good at faster speeds, he suggests that you push the pace to the point where you could almost break into a jog, while still sticking with a low-impact workout. You can also track your speed with a fitness app to keep tabs on your progress. Interval training simply means alternating between low-intensity and high-intensity activity in a workout. 'Interval training gives your body an opportunity to push itself while allowing for proper recovery in between intervals,' Ellis says. By keeping your body 'guessing,' it can help to improve your fitness and calorie burn, Matheny says. 'This is a great way to incorporate a low-impact 'high-intensity interval training,'' Pack says. There are a few ways to approach this. One is that you can simply move faster during your walks for a certain period of time, like a minute or two, before slowing down to recover and then speeding up again. But Matheny says you can also incorporate things like step-ups on a park bench during your walks to help quickly increase your heart rate, before continuing with your walk. Just like any form of exercise, ramping up the intensity or distance too fast raises the risk of injury. 'Ten thousand steps a day is the sweet spot,' Pack says. 'But for someone who may only be at 3,000 steps a day, they can gradually add more distance over time.' She suggests adding an additional 1,000 steps a week until you hit your target step count. 'Maybe the first goal is to hit 4,000 a day for a week; then 5,000 the next week,' she says. Matheny recommends adding weights to your walks to push yourself 'after you feel like you can't walk any faster.' But experts agree that a weighted vest is a better option than using hand weights. 'Hand weights can throw off your normal walking gait,' raising the risk of injury, Matheny explains. 'It doesn't give you a good arm workout either,' he adds. Pack agrees. 'A vest gives equal weight distribution; hand weights may not and could be harder on joints,' she says. Many weighted vests allow you to add more weights over time to increase the intensity, giving you plenty of mileage out of this investment. 'Wearing a weighted vest and adding resistance is a great option to challenge your body during walks,' Ellis says. 'That improves bone density and strengthens your core musculature.' This is easier if you're on a treadmill, but you can also walk up hills outside. Walking on an incline 'will increase your heart rate and can incorporate more glutes and hamstring involvement,' Pack says. If you're on a treadmill, she recommends walking at different inclines to switch up the challenge. So that could mean walking at an incline of five, before switching to eight and then back to five, all in the same workout. For outdoor walks, that may simply mean finding a hilly route near you, Matheny says. Overall, trainers stress the importance of keeping things fresh to get the most out of your walking workouts. 'Challenge yourself,' Matheny says.
