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Watch your step: why the 10,000 daily goal is built on bad science

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https://www.theguardian.com/lifeandstyle/2018/sep/03/watch-your-step-why-the-10000-daily-goal-is-built-on-bad-science

theguardian.com

Watch your step: why the 10,000 daily goal is built on bad science
In recent years, the 10,000-steps-a-day regime has become entrenched in popular culture. You can barely walk down the street without someone stomping past you wearing a FitBit; when Jeremy Hunt was health secretary, he was often pictured with his poking out from his shirtsleeves.

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10,000-steps-a-day goal

An entire industry has been built on the claim that 10,000 steps a day are necessary to be healthy.

But 10,000 steps is a random number that was used in a Japanese marketing campaign in th...

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The potential benefits

A research team investigated the potential benefits of taking 10,000 steps/day. They concluded that the average Japanese person could decrease their risk of coronary artery disease if...

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Concerns with 10,000 steps

For those who are chronically ill, have type 2 diabetes, or older individuals who are less active, there are concerns that making a rapid jump to 10,000 steps a day could have negative consequen...

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How much is good for us

Exercise scientists are trying to find out is 15,000 or 18,000 steps have long-term benefits over the 10,000 benchmark.

The intensity of exercise should also be taken into account. Increas...

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The brain's electric impulses change, and the Beta waves increase during and after exercise, putting it in a better, more alert state.

More Sensitive To The World

Exercise makes our senses sharper and clearer, and we are more perceptive and have better sensitivity to our surroundings.

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Vitamins and free radicals

In the 90s, vitamins were touted as treatments for cardiovascular diseases, cataracts, and even cancer. Sales in multivitamins and other dietary supplements boomed.

But over...

Added antioxidants

In the 1970s and into the 80s, research was done where mice were given a variety of supplementary antioxidants in their diet or via an injection straight into the bloodstream.

The result showed that an excess of antioxidants didn't stop the onset of disease or extended lifespan.

Antioxidant supplementation

  • In 1994, one trial followed the lives of 29,133 Finish people in their 50s who all smoked. Some were given beta-carotene supplements. The group that supplemented with Beta-carotene had a 16% increase in lung cancer.
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  • One study with 100 heavy smokers had a 28% increase in lung cancer after just four years of beta-carotene and vitamin A supplementation.

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The 5-Hour Rule

The 5-Hour Rule

The most successful, busy people in the world dedicate at least 5 hours a week to deliberate learning.

The 5-Hour Rule is the most critical practice we can all adopt for long-term career suc...

The Simple Math 

It takes about 6,400 hours of class time and studying to get a 4-year degree. Assume that it takes you only 5,000 hours to master your field.

While you are happy that you've prepared for your profession, the knowledge you've learned is fast becoming outdated. We can safely assume that in 10 years, 50% of the facts in the field would be outdated. This means that for you, just to keep up in your current field, you'd need to learn 5 hours per week, 50 weeks a year.

Trends To Consider

When we consider the future of work, there are two trends we should keep a note of. They are:

  1. Half-life of knowledge
  2. Law of increasing learning

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