10,000 steps a day
Do you track your steps? Do you often get asked “how many steps have you done today?”
There is a trend to keep tracking steps and physical activity….as a podiatrist we think this is great for your physical health and ensuring you are engaging in physical activity every day. Exercise is a key treatment for most foot and lower limb conditions and it is the evidence-based treatment for lower limb osteoarthritis.
Research supports the “benefits of 10,000 steps a day on body compositions, blood pressure and serum lipid levels. A 10,000 steps/day walking was considered as an alternative recommendation on physical activity for public health which comparable with 150 minutes/week of moderate-intensity physical activity.”
It is a good idea to vary this activity between sports such as walking, running, swimming, ball sports (tennis, netball, cricket, soccer, etc.). It is also important to wear the appropriate footwear for each sport to ensure adequate support and optimum function.
At Bondi Podiatry, podiatrist Zahava Robinson conducted her honours thesis at university on the treatments being offered for lower limb osteoarthritis by podiatrists and has an understanding of the benefits of land-based and aerobic exercises on foot and lower limb health. She recommends creating time during the day and implementing physical activity into your busy schedule by walking to the shops, swimming at the beach, and connecting with friends while doing team sports.
There are many ways you can track this physical activity; mobile apps, Garman watches, Apple Smart Watches, and step counters are all effective (some are more accurate than others). This physical activity does not need to be tracked at all, the main thing is that we are keeping mobile.
We treat feet from all over Sydney, particularly the Eastern Suburbs. As podiatrists in Bondi Junction, we are happy to treat anyone that comes to our Sydney clinic. Our local area includes Bondi Junction, Bondi, Bondi Beach, North Bondi, Rose Bay, Tamarama, Coogee, Randwick, Bellevue Hill, Dover Heights, Vaucluse, and Edgecliff.
If you experience foot pain or have any questions about lower limb health or osteoarthritis, you can book an appointment online at www.bondipodiatry.com.au
References:
Wallis, J. A., Webster, K. E., Levinger, P., & Taylor, N. F. (2013). What proportion of people with hip and knee osteoarthritis meet physical activity guidelines? A systematic review and meta-analysis. Osteoarthritis and Cartilage, 21(11), 1648-1659.
Wattanapisit, A., & Thanamee, S. (2017). Evidence behind 10,000 steps walking. Journal of Health Research, 31(3), 241-248.
