10,000 steps per day

I don't have a way to track steps with my phone, but figure 1200 to 1500 steps per km.

Our walk to and from the Y this morning will rack between 2400 and 3000 steps.
 
Carrying an IPhone is an act of community service. Air Tags rely on the existence of IPhones in the area. If Rover is lost and has an Air Tag, he can be found. Also, if it feels like an elephant just sat on your chest you can call 911. ;)
 
spasm3 said:
Do the number of steps matter, if your heart rate is not up and you are not in any aerobic zone?
Click to expand...
Yes, it's about more than just a cardio-vascular workout. Walking can improve muscle tone, balance, etc. Movement of any sort is important. In fact, just moving your extremities without raising HR very much can improve your circulation. Sitting around too much can lead to veinous insufficiency or even a deep-vein thrombosis in some.
 
I get a lot of steps! In the summer when I’m giving 2-3 walking tours a day I get 20,000 to 30,000 steps a day. But even on days when I’m not giving a tour I still walk a lot. This is my average over the whole year:
IMG_3195.webp
 
spasm3 said:
Do the number of steps matter, if your heart rate is not up and you are not in any aerobic zone?
Click to expand...
But even at a slow pace your heart rate when walking will be higher than it is sitting on your couch. So any heart rate increase over that is going to help. And if you walk at a faster pace like I do then you definitely get a good cardio workout but without too much stress on your body. Walking is one of the best ways to stay fit and people are more likely to continue doing it as they get older as well. I started walking for exercise (and fun) way back when I was in my early twenties and have continued to do it regularly ever since (I’m 56 now)
 
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spasm3 said:
Do the number of steps matter, if your heart rate is not up and you are not in any aerobic zone?
Click to expand...

Steps do have a benefit and it doesn't have to be 10,000. That figure dates back to a company that sold a step counter.
My reading of the research below suggests I should be doing between 6000 and 10000. I'm happy doing 7500.

The most comprehensive research to date, published last year in the European Journal of Preventative Cardiology looked at 17 previous studies involving over 200,000 people. It found that as few as 2,337 steps a day started to lessen the risk of dying from heart and circulatory diseases, while at least 3,867 steps reduced the risk of dying from any cause.

Above this amount, the researchers found that every extra 1,000 steps a day was linked with a 15 per cent reduction in the risk of dying. For people aged 60 and over, the biggest improvement in health was seen in people taking 6,000 to 10,000 steps, after which the benefits tailed off. For younger ages, it was between 7,000 and 13,000 steps.
 
MVAR said:
Yeah my left heel will disagree with this. I was a fairly active walker/hiker until 2mo ago. Felt like my left Achilles ruptured but didn't have the audible "pop" my right one did several years ago. Went to the doctor & found out I have a bone spur growing out of my heel into my Achilles. Doctor stated "overuse" as the reason & told me to take up swimming. Have an appointment on the 15th of this month with a specialist to see if I can get the bone spur removed or not.

Since April of this year I've now lost both of my "exercise" routines. Grappling & walking/hiking. Right knee has bone spurs, an MCL that's been torn several times, meniscus that's ruptured and scared tendons from bone spurs. Bone spurs started in the knee due to a dislocated kneecap from 30yrs ago that never set correctly.

Getting old sucks
Click to expand...
I’m 38 and this sounds like me. Mine are all old military injuries coming back to bite me.
I’m plagued with calcific tendinosis in both Achilles and rampant osteoarthritis (my cartilage is dissolving systemically throughout my entire body). Had over an inch of bone spur removed from my left shoulder (acromion)/collapsed AC joint/supraspinatus tear, right shoulder is getting the same treatment in the 2nd week of Jan, right knee cartilage is gone and has bone spurs (surgery slated late Jan), left knee will follow, Carpal tunnel release on right hand slated in Feb with left to follow, both feet and ankles full of spurs and nearly zero cartilage and COPD from burn pits in Afghanistan (during the MRI for my lungs, they pointed out my “bone windows” in my spine collapsing/degrading as a more severe issue, funny enough my spine doesn’t bother me! Lol) . I still work on hitting the gym to lift 5 times per week and doing whatever cardio I can around whatever painful part of my body is screaming that day.

All that said, I agree completely that staying moving and never taking a lot of time off really helps both physically and mentally.
 
A smart old man that still works at nearly 80 years old running the world said he doesn't do any of that because all his friends do and they all get regular joint replacements unlike him. Whatever works for you.
 
MVAR said:
Yeah my left heel will disagree with this. I was a fairly active walker/hiker until 2mo ago. Felt like my left Achilles ruptured but didn't have the audible "pop" my right one did several years ago. Went to the doctor & found out I have a bone spur growing out of my heel into my Achilles. Doctor stated "overuse" as the reason & told me to take up swimming. Have an appointment on the 15th of this month with a specialist to see if I can get the bone spur removed or not.

Since April of this year I've now lost both of my "exercise" routines. Grappling & walking/hiking. Right knee has bone spurs, an MCL that's been torn several times, meniscus that's ruptured and scared tendons from bone spurs. Bone spurs started in the knee due to a dislocated kneecap from 30yrs ago that never set correctly.

Getting old sucks
Click to expand...
10+ yrs ago my normally active wife at about 50 had a bone spur under an Achilles. Had surgery. They detached it and removed the spur then reattached it. She was in a wheel chair and/or on crutches for a while.
Today she walks on her treadmill 3-4 miles/day and is normally active. No issues.

I'm 68 and walk 5-6 miles/day. I have lost 50#s in the last 15 mths w/exercise and eating low carb/high fat.
Living The Dream :)
 
Panda87 said:
I’m 38 and this sounds like me. Mine are all old military injuries coming back to bite me.
I’m plagued with calcific tendinosis in both Achilles and rampant osteoarthritis (my cartilage is dissolving systemically throughout my entire body). Had over an inch of bone spur removed from my left shoulder (acromion)/collapsed AC joint/supraspinatus tear, right shoulder is getting the same treatment in the 2nd week of Jan, right knee cartilage is gone and has bone spurs (surgery slated late Jan), left knee will follow, Carpal tunnel release on right hand slated in Feb with left to follow, both feet and ankles full of spurs and nearly zero cartilage and COPD from burn pits in Afghanistan (during the MRI for my lungs, they pointed out my “bone windows” in my spine collapsing/degrading as a more severe issue, funny enough my spine doesn’t bother me! Lol) . I still work on hitting the gym to lift 5 times per week and doing whatever cardio I can around whatever painful part of my body is screaming that day.

All that said, I agree completely that staying moving and never taking a lot of time off really helps both physically and mentally.
Click to expand...
48 here. Yeah I feel like garbage not being as active for the last several months. Can only walk a mile before the bone spur in my heel is irritated too much. Will be signing up at the rec center for lap swim so I can get back to some decent level of activity. Wish I enjoyed lifting weights but have detested it since I was a teenager. I can lift a decent amount but I get irritated by it & don’t see any mental relief from it, only added stress from getting pissed off. Already own quite a few kettlebells & other free weights but they just sit. Wish I could bring myself to install a pool but I’m FAR too cheap for that so rec center it is lol
 
jetman said:
10+ yrs ago my normally active wife at about 50 had a bone spur under an Achilles. Had surgery. They detached it and removed the spur then reattached it. She was in a wheel chair and/or on crutches for a while.
Today she walks on her treadmill 3-4 miles/day and is normally active. No issues.

I'm 68 and walk 5-6 miles/day. I have lost 50#s in the last 15 mths w/exercise and eating low carb/high fat.
Living The Dream :)
Click to expand...
Saw a specialist on the 15th of December. Doing 1yr of stretching & rehab as it ended up being both the bone spur as well as a type of degenerative tendinitis that’s tightening the Achilles need to loosen it up before having the operation.

Congratulations on the weight loss!!! I’m usually in pretty good shape but have packed on a few lbs with back to back knee & Achilles issues since April. My activity level really tanked. Used to average 3-6mi per day plus grappling, now it’s 1-2mi per day & no grappling. That’ll change with lap swim. 60-90min of swimming should help get me back on track
 
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