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10,000 Steps to Better Health?


Is walking 10,000 steps a day an effective way to improve your health? Many believe reaching their daily goal will confer physical benefits and even improve cognitive function. Here, Tyler Hass describes the origins of the 10,000-step walking recommendation, examines whether the scientific literature supports it, and analyzes it in the context of CrossFit’s recommendations regarding variance and intensity.

Read More10,000 Steps to Better Health?

The United States of New Year's Resolutions: CrossFit Was the Most Googled Way to Get Healthy for 2020


“Every New Year's, millions of Americans make resolutions to become healthier whether it's to exercise more regularly or eat better. Now, a new survey has revealed the health and fitness terms most searched in Google in every US state for 2020. CrossFit — the popular strength and conditioning program — was the term most typed into the search engine with one-quarter of states looking it up on New Year's Eve or Day.”

Read the articleThe United States of New Year's Resolutions: CrossFit Was the Most Googled Way to Get Healthy for 2020

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Mary Dan Eades
February 7th, 2020 at 7:40 pm
Commented on: 10,000 Steps to Better Health?

In so many ways, this advice for 10,000 steps is akin to the association of larger belts with disease risk and mortality. Without a doubt, people who wear larger belts--on average--suffer higher rates of all manner of diseases and die sooner, so do we give them smaller belts and assume that will fix it? There's no doubt that walking is a healthful human activity that we've done for all our upright-walking millennia and doing it will make you fitter for walking. But absent the appropriate dietary changes it won't necessarily make you 'well' and it likely won't help you lose weight. In fact, it will likely make you hungrier and you'll eat more of the bad diet you were already on and you'll end up even Steven on calories in and out.

Diet is the great leveler of the wellness playing field. Our stance for 30+ years has always been to get nutrition right first with a whole food diet of meat, fish, poultry, eggs, game, nuts and seeds, some dairy, low-starch veggies, and low sugar fruits--level the playing field--and then do resistance exercise to further improve glucose utilization. Walking (or any other aerobic exercise unless done at high intensity) is a mild fat burning activity, which is fine but not nearly effective for anyone trying to correct metabolic dysfunction. To improve metabolic fitness, you must also participate in vigorous anaerobic exercise that demands the muscles use glucose. Focusing on getting in 10,000 steps on a Fitbit (which can be falsely reached by arm swinging in place) is a spurious measure.

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Antonio Albano
February 4th, 2020 at 12:02 pm
Commented on: 200204

Hello,in rest day mobility workout

30'+ specific exercize for left leg

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Timo Ziemann
February 4th, 2020 at 11:27 am
Commented on: 10,000 Steps to Better Health?

Great article! Following the CF daily newsletter, but only occasionally reading the articles. :X

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Candice Theron
February 4th, 2020 at 8:56 am
Commented on: 10,000 Steps to Better Health?

Great article! It’s very interesting to know the background of the “10 000 steps” theory.

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Semma Burba
February 4th, 2020 at 4:13 am
Commented on: 10,000 Steps to Better Health?

Great article! Didn’t know the history of 10,000 steps to better health before. Also greatly enjoyed reading about the studies and conclusions. I found this article so interesting that I sent it to all of my coaches and family to read too. Love this stuff.

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Semma Burba
February 4th, 2020 at 3:52 am
Commented on: 200204

Thanks to whoever thought to post this. Beautiful. And I’m glad I gave it a listen.

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Katina Thornton
February 4th, 2020 at 2:28 am
Commented on: 10,000 Steps to Better Health?

While I appreciate the symmetry of 10,000 steps, as opposed to say 8,9567, I have always found the idea of walking 10,000 steps a day, merely to satisfy an arbitrary recommendation, a misguided effort. I have no idea why fitness trackers have become so popular, but I suspect that they are a painless substitute for intense movement. If I have already achieved my 10,000 effortless steps, then I don't need to perform a breathless 6 minute workout. It just isn't necessary because I have already satisfied my exercise requirements for the day.

Coupled with that is the fact that corporate wellness programs are quick to use the 10,000 steps as means of incentivizing physical activity. This usually comes in the form of some monetary award. Sadly, its just not quite enough, to propel the device users to any measurable level of fitness.

You know what I'd like to see? Daily WOD trackers. But then, most of us can count to one without assistance from a device.

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Tyler Hass
February 4th, 2020 at 6:35 pm

Great points, Katina! I wanted to mention corporate wellness programs, but I might've risked getting up to 10,000 words. I think from a doctor's perspective and a public health policy perspective, the recommendation of walking as exercise is a highly defensible position. No one will ever lose their job over it.

But tell the sick and sedentary to do high-intensity exercise and you risk rousing the pitchfork brigade. What many people don't realize is that functional, high-intensity exercise is universally scalable. The work being done at HQ with underserved populations is proving this. Getting this message out to the world will be a game changer breaker!

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Olivia Leonard
February 4th, 2020 at 2:21 am
Commented on: The United States of New Year's Resolutions: CrossFit Was the Most Googled Way to Get Healthy for 2020

On this note, stories of successful New Year’s resolutions (and more) regarding lifestyle change via CrossFit can be found on the News page, located in the footer. 

The News page features “local news and hometown reporting on the everyday work of the CrossFit affiliates changing lives in their communities” and is updated regularly.

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Chris Sinagoga
February 4th, 2020 at 2:20 am
Commented on: 10,000 Steps to Better Health?

Good article Tyler. I never thought about the fast walking correlate before. Also never knew the history about the origin of the 10,000 step number.

Starting last July (or June, I can't remember), I decided to ban Fitbits/smart watches in addition to cell phones from our gym. It definitely was met with a lot of pushback at the start, and I still get a little bit here and there. I won't lie and say it's changed our gym, but I will say I'm much less distracted now without me glancing at their wrists every few seconds. Here's the post I made for it in September. It's mostly w/f safe.

Okay Here's the Fitbit/Phone Jail Post That's Long Overdue But Still Doesn't Say Much

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Tyler Hass
February 4th, 2020 at 6:39 pm

That's a bold move Chris, but probably the right one. Einstein once said that if you holding hands with a pretty girl while driving your car, you're paying too much attention to your driving. You and Einstein might be on to something. Glad you enjoyed the article.

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