Do You Really Need to Walk 10,000 Steps a Day?

 

By Athena Philis-Tsimikas, M.D.

Published Jan 12, 2015

One of the most popular fitness trends these days is making sure you’re taking at least 10,000 steps every day.
The goal is to accomplish this over the course of day, whether through walking or jogging for exercise or simply trying to be less sedentary in your everyday activities. Many people have even purchased pedometers or fitness trackers to help them keep track of their steps, and some of these devices are marketed especially for people with diabetes.
While anything that motivates us to be more active is great, think of the 10,000-step target as a general guideline, not a hard and fast rule. For people with diabetes — and most others as well — becoming more physically active than you are now is more beneficial to your health than hitting a specific number. This includes not only walking or jogging, but any activity that gets you moving, such as dancing, cycling, swimming, working in the garden,  or doing Tai Chi — none of which can be accurately measured in steps.

How Activity Helps Control Blood Sugar

Research has shown that even a single session of moderate exercise can increase glucose uptake by at least 40 percent. Physical activity also increases cells’ sensitivity to insulin for at least 16 hours and allows them to use insulin more effectively. Both of these actions help lower blood sugar.
When you exercise regularly, you may be able to lower your blood glucose and improve your A1C. If you are taking insulin or medication for your diabetes and you become more physically active, you may be able to reduce the amount you need.
In addition, consistent physical activity helps improve your cardiovascular health by lowering blood pressure and cholesterol, improving blood circulation, and reducing your risk for heart disease and stroke. Increasing your activity level can also help you lose weight by burning more calories; even after you stop exercising, your metabolism remains elevated for several hours, and you continue to burn more calories than if you had not exercised.

Just Get Moving

Even a small amount of exercise can make a big difference. A 2014 study published in the Journal of the American College of Cardiology found that just 5 to 10 minutes of running per day cut the risk of death from heart disease in half. Researchers followed 55,137 adults for an average of 15 years; the 24 percent who ran regularly were 45 percent less likely to die from heart disease than those who didn’t run. Even those who ran slower than 6 miles per hour reduced their risk.

Start Slowly and Then Pick Up Your Pace

It’s never too late to reap the benefits of exercise. Simply increasing the amount of physical activity you get every day can make a difference. The first step is to check with your physician or healthcare provider, who can help you determine which types of activity are best for you, how often to exercise, and for how long. This is especially important if you have diabetes complications such as heart disease or neuropathy, as there may be certain types of exercise you should avoid or precautions you should take.
The important thing is to start slowly, and work up to a consistent exercise routine gradually and safely. If the idea of counting your steps every day appeals to you, ask your doctorhow many steps are right for you. Many people do find that using a pedometer or fitness tracker motivates them to exercise more, so don’t hesitate to use one if it helps you.

Take Care of Your Feet

Finally, because diabetes can make your feet especially vulnerable to injury and infection, you should pay careful attention to them when you exercise. It’s a good idea to make sure you wear shoes that fit correctly and are appropriate for whatever exercise you will be doing. If you walk or jog, many athletic shoe retailers will analyze your feet to find the best type of shoe for your activity as well as the proper size. Always check your feet and toes for cuts, bruises, or injuries after you exercise, and look for any signs of redness or infection. If you notice anything unusual, call your doctor right away.

Athena Philis-Tsimikas, M.D., is an endocrinologist and corporate vice-president for the Scripps Whittier Diabetes Institute at Scripps Health in San Diego.