Myths of Health, Sports and Nutrition –

Myths have always existed and will likely continue to do so in the future. They are often associated with stories of gods and heroes, for example from ancient Greece (mythology), and are meant to reflect the worldview of people at that time. These are usually exciting and entertaining stories whose truthfulness cannot always be verified. Often, they carry more symbolic meaning or are even based on misconceptions.

Even today, such stories still exist and can relate to our health, sports, and nutrition. They often sound interesting, but lack the scientific basis to be considered true. Everyone is familiar with some myths in these areas. Some readers may even follow them without realizing that the facts do not support these claims.

This prompted me to bring more clarity in my upcoming articles. I aim to debunk these myths by confronting them with facts.

To state it upfront: this recommendation is a myth that has become deeply rooted in many people’s minds. It dates back to the 1960s, when the first pedometers appeared on the market. A Japanese company called “Manpo-kei” marketed its device with the slogan of 10,000 steps. One of the company’s goals was to generate enthusiasm for the 1964 Olympic Games in Tokyo. This marketing gimmick worked. Despite the lack of scientific evidence, even the World Health Organization (WHO) adopted this recommendation.

Several studies have examined whether 10,000 steps per day are truly the gold standard for our health. A 2019 study by Harvard Medical School involving 16,000 American women with an average age of 72 found that women who walked 7,500 steps per day had a lower mortality risk after four years than those who only managed 2,700 or 4,400 steps. Similar findings were confirmed in studies involving older men. However, it remains unclear whether these results can be applied to younger individuals.

In this context, the Center for Health (ZfG) at the German Sport University Cologne has developed a helpful concept. Anyone who walks an additional 3,000 steps per day (about 30 minutes) gains health benefits, particularly in fat metabolism and in parameters such as total and LDL cholesterol. Those who follow this guideline also benefit from:

• Burning additional calories
• Increased oxygen supply to muscles and the brain
• Psychological relaxation, among others

It is now clearly confirmed by many studies that physical activity generally benefits health. However, it does not have to be (though it can be) 10,000 steps per day. Every step counts. Setting aside 30 minutes daily—or at least five times per week—to achieve about 3,000 additional steps is sufficient for health benefits. Given the wide range of advantages, this should be achievable for everyone.

Yours,

Dr Bernd Gimbel

KörperManagement®