10,000 steps a day: Myths vs facts

In the present era, we frequently disregard medical professionals' scientific advice to increase our physical activity levels in order to prevent serious health problems.
It's a frequent recommendation to walk 10,000 steps each day, however according to several surveys, around one-third of Indians do not meet this goal. But is there any scientific justification for that target? or any studies suggesting that we ought to walk 10,000 steps or more every day.
The Real Story Behind 10,000 Steps and Myth:
While aiming to walk 10,000 steps a day is commendable, it's important to understand that the statistic has no scientific basis.According to medical professionals, the true health advantages of physical activity are derived from a variety of elements, such as length, intensity, and the particular objectives you hope to accomplish.

Here are some important things to remember:
(1) Individual Difference: Individuals differ greatly in their physical needs and fitness levels. What works for one individual might not be appropriate for another. Shorter, higher-intensity workouts might be more beneficial for certain people, while longer, lower-intensity activities might be preferred by others.
(2) It Matters How Strong It Is: Your level of physical exercise is important for your health. Step counts alone cannot capture the quality of movement. There are much more health advantages to engaging in physical activities such as swimming, weight training, jogging, or brisk walking than to reaching a step count target.

(3) Results for Health: Regardless of the amount of steps, research indicates that engaging in vigorous-intensity physical activity for 75 minutes per week or moderate-intensity physical activity for at least 150 minutes per week is a useful baseline for cardiovascular health. This can serve as a moderate guidance for what to aim for, but it's advisable to concentrate on your own unique beginning place and build from there.
(4) Inactive Lifestyle: Cutting back on extended sitting times is important for your health. Long-term sedentary behavior can be harmful to one's health. It is equally crucial to take short, active breaks during periods of sitting.
(5) Actual Objectives: Consider establishing goals for your own health and fitness rather than obsessing over a particular step total. Whether it's increasing strength, flexibility, or endurance, these objectives can be more specifically catered to your own requirements and preferences. Alternatively, establish a goal including the frequency or length of an activity that suits your preferred mode of exercise. For someone with a busy schedule, walking for 20 minutes three times a week would be the ideal objective.
The idea that 10,000 steps a day is the gold standard for being healthy has been reinforced by the myth of 10,000 steps a day. It's imperative to realize, though, that a variety of elements, such as nutrition, exercise, stress reduction, and sleep, interact intricately to determine one's state of health.
Step counting isn't the only or most important component in leading a healthy lifestyle, but it can be a helpful tool in raising awareness of your daily activity levels.
It's critical to concentrate on a comprehensive approach to health and fitness rather than being obsessed with hitting a particular step count. Include a range of enjoyable physical activities, do strength and cardiovascular training, and pay attention to how sedentary you are generally.
Plans ought to be more tailored to each person's needs rather than being universally applicable
(Dr. Kapil Dave, Director Sports, Sharda University)