A few years ago, I was working my part-time retail job and noticed that my colleague was pacing up and down the length of the tills during brief breaks between customers. Totally perplexed, I inquired about what exactly she was doing? “Oh, you know, just trying to get my steps in,” she chimed with a glance down at her apple watch. “Oh, okay!”. I responded with immediate acceptance of this explanation.
The exchange felt mundane at the time because in the age of smartphones, Fitbits, “health” apps and watches, counting your steps doesn’t rank high on outrageous behavior. For my own part, It’s been almost three years since I began diligently watching that little ticker rise immediately after waking until the time I shove my phone into its nightly charging spot and begin drifting off myself. All this, only to start the cycle tomorrow.
After so many days of working towards that 10k goal, I’ve decided enough is enough. Here’s why I’m stepping away from my Fitness tracker this Spring, and maybe why you should too.
1) The 10k rule is a marketing myth
Like many, when I heard the infamous 10,000 step rule, I assumed it must be based on some experiment that put people through their paces (quite literally) and decided that this was the optimal amount. Imagine my surprise when I realized that 10,000 was just chosen because it’s a catchy number. According to an Insider article published last year, the rule originated from a marketer in Japan and was selected to sell pedometers. (1) It’s a round number, reasonably achievable and honestly, it just sounds good.
So why strive for this number each day? If it’s all based on hokum? Research does show that walking more can boost our physical and mental health. However, a “magic” total? That’s up for debate. According to Insider, Harvard research showed as little as 4,500 steps reduced mortality in women. The Guardian points to studies that advocate for 7,500, some for 18,000 etc. (2) There doesn’t seem to be a prescriptive total. And why should there be? Bodies, lifestyles, genetics, and diets all seem to play a part in overall health. On reflection, it seems counterintuitive that we should all work towards the same numbers anyway.
2) It’s an uphill battle
Okay, so here’s a scenario: you decide why the hell not? Even if the science doesn’t strictly back it, there does seem to be a general consensus that moving more can generate benefits. Students and postgraduates with office jobs can likely relate to the feeling of being tied to your laptop each day, and walking between your desk and the fridge doesn’t precisely cut it. So what’s the harm in challenging yourself to move a bit more?
The problem lies here: once we reach that 10k total, well, what’s next? Aim for more. I’m a natural perfectionist, and honestly, the numbers game is appealing and fun. I like a challenge, and getting in that movement feels like being on top of something — even as my graduate degree crumbles beneath me. But that’s the issue: when will the number be satisfying? If 10k didn’t do it, maybe 11, 15…20….you see where this is going (knee replacement surgery incoming)…
3) It discourages rest days and listening to intuition
Of course, everybody is different. And every body is different. I’m bad at checking in with myself and I’m bad at taking time off. I’m ashamed to admit, that succumbing to arbitrary data like step tracking has encouraged me to move on those days when rest was more advisable. The problem with a rule like 10k steps is there’s no room to listen to your own signals. You might need less movement on a day when you are feeling unwell, just did a heavy leg workout or even just tired! On the other hand, some days, you may actually want more.
If the step counter feels like a necessity to feel good that day, then it’s definitely time to regroup and maybe switch off. Skipping out on recovery time may even feel like a win at the time, but the days we incorporate less movement are there for a reason. They help us concentrate on other aspects of our well-being, including relaxing and cultivating balance.
4) The totals are wildly inaccurate.
I recently helped install an exhibition at a gallery. After 2-3 hours of working my way up and down ladders, nailing and filling the walls. My step-counter decided I’d just been for a bike ride (an extremely slow one!). Maybe your gadget is more advanced than mine and incorporates heart rate, cadence and other factors that impact the effort you make, but turns out pedometers could have as low as 71% accuracy, especially if you are moving slower, shuffling or just strolling at a slower pace.(3) Why does the data feel vital if it’s not even counted correctly?
5) It takes the joy out of the movement
I am ashamed to admit how many breathtaking views I have likely missed out on due to my step counting habits. I’ve noticed that step counters are holding me back from enjoying the benefits, the endorphins, or even the social aspect of taking a hike with family and friends.
Tracking workouts may have a purpose and place if you’re training for a big event or getting back into fitness and need a small, encouraging goal. Yet, the truth is, if I’m looking down at my phone or device, I’m typically missing out on the other reasons to go for a walk. To get fresh air. To enjoy the place I live in. To get away from technology, even for 20 minutes. There are many reasons to use activity, and many choices don’t involve taking a single step, such as swimming, pilates, strength training or weightlifting. Ultimately, the distraction tends to take me away from the reasons why I wanted to move more in the first place.
Admittedly, waving goodbye to my step counter feels uncomfortable. My constant companion helps me maintain active habits. However, there is also a relief in choosing to exercise because I want to. If you feel like you’re relying too much on devices to tell you when, where or how much to move, maybe it’s time to take back control. Let’s start walking in a way that really counts for a change.
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