Fitness trackers and mobile phone fitness apps have a default daily setting of 10000 steps. When the buzz of the phone or the vibration of the wristband starts there is a feeling of great satisfaction of achieving a daily target, especially with time to spare.
Fitness trackers are big business, and many will no doubt find their way into the Christmas stockings of many a busy teacher. Tracker apps are often fitted as standard on many smart phones. We started using one on a mobile phone out of curiosity for how active we were. Like much of what is on a phone it has become a bit of an obsession tracking daily steps, distance and calories burned.
The notion of 10000 steps a day dates back to the preparations for the Tokyo Olympics in 1964. As the event approached, pedometers became all the rage. Even now, Japan’s Ministry of Health, Labour and Welfare recommends “a daily walk of 8,000 to 10,000 steps”. The UK National Obesity Forum says that a person who walks between 7,000 to 10,000 steps a day qualifies as “moderately active”. The 10000 figure as a round number appears less vague than 7000.
At a reasonable walking pace however, 10000 steps can be covered in at 100 steps a minute in 100 minutes. 700 minutes of exercise a week. Now that sounds a lot; 11 hours and 40 minutes to be precise. Which busy teacher can spare that amount of time in a week to exercise?
Of further issue is that not all steps are equal, as those of us with partners with less lengthy strides would attest to. 10000 steps will differ for everyone, by stride length, pace, gait and frequency. It is quite possible to cover 10000 steps in the course of a school day if not based in class; accounted for by several trips up the corridor each day, playground duty where patrolling rather than being at a central point is the norm and a lunchtime duty on the school field. Classroom based days will produce a considerably smaller step count. A recent day on which the target was hit returned a distance of 9.08 km and a 619 calorie burn for 10651 steps, but when class based 6630 steps , 5.66 km and 398 calories was the result. Were we going to attempt the final 3370 steps? There is a limit to the number of times going up and down stairs can occur without causing great annoyance.
Using a phone based app also requires the phone to be on your person. Does anyone honestly take their phone to bed with them and then on each trip to the loo during the night? If your phone is locked away, tucked in a coat or bag, steps taken won’t count. Not a problem those with a wristband device have.
10000 steps could be achieved daily, but at a push. Are we in danger of relying on these devices to judge our fitness? 10000 steps in bursts of 500 isn’t going to impact on fitness. 10000 in one stretch will, but so would swimming, trampolining, any team sport or a fitness DVD, unlikely to be accompanied by one’s phone.
A slightly depressing addition is how some apps would appear to judge us. During one week where an average of 9000 steps was walked but the daily target not breached the message ‘So: last week was a bit rough!‘ appeared. ‘You were active only for 89 minutes yesterday; why not aim for 99 minutes today‘.
In recent months, an app available on an internationally popular brand of phone launched a monthly international challenge. The aim is to reach a monthly target of 200000 steps to achieve a badge. Not unreasonable, and actually much less than 10000 steps a day. Imagine the consternation at Healthy Toolkit HQ when it was discovered that several people had hit that target before lunchtime on day one and by the end of the month were posting totals over 7 million steps. Over 230000 steps a day? That’s 15000 for each walking hour or two marathons in a day. Some cheating no doubt, placing the phone on a vibrating plate. The core lesson here needs to be not to look at the leaderboard; it’s hardly the Olympic Medal table after all.
The 10000 steps target is a nice round number, but remember it can be achieved without exercise. We did 10000 steps at BETT last year, testament only to the size of EXCEL, not to a fitness regime. In determining our exercise routine as busy teachers, whilst the 10000 steps represents a measurable target, remember that snaffling that last chocolate biscuit could undo the day’s work, and that other more effective ways of maintaining our fitness exist, alongside a healthy diet and crucially a sound work-life balance.