Fall, Football, and the 10,000 Steps/Day Myth

Can you believe it? Summer's waving goodbye faster than a kid on the last day of school. 

Speaking of school, our clinic's been buzzing like a beehive on caffeine the past couple of weeks. Seems like everyone's getting back into their routines now that the kiddos are hitting the books again.

But I'm not even mad about summer ending because that means fall is coming, baby! 🍂 🏈

Which means it's almost time for cozy sweaters, pumpkin spice everything (I’m basic), and my personal fave – Buckeye football! 

But before I morph into a cozy couch potato for the Buckeyes' inevitable championship run, let's tackle a different kind of challenge.

One that doesn't involve touchdowns or tailgates, but might just save your back... and your sanity.

The 10,000 Steps/Day Myth

Last week, a guy came into my office with a LONG history of chronic back pain.

We’re chatting, and I mention how daily movement can be a game-changer for back pain.

His response?

"Doc, I've read all about getting 10,000 steps a day, but ain’t nobody got time for that!”

But hold on to your fitbits, folks.

That 10,000 step/day goal isn’t a magic number. There’s no science behind it at all, actually.

It’s marketing.

It all started in 1965 when a Japanese company launched a pedometer called "Manpo-kei," which literally translates to "10,000 steps meter." 

Why 10,000?

Because in Japanese, it's written as "万歩," which looks pretty cool.

And just like that, a global obsession was born.

But while the 10k number may be arbitrary, the benefits of getting your steps in are very real.

The Science of Stepping

One study found that older women who averaged 4,400 steps per day had significantly lower death rates compared to those taking just 2,700 steps. And the benefits increased up to about 7,500 steps per day, before leveling off.

But wait–there's more!

When it comes to pain management, especially for chronic conditions like back pain, movement really is medicine.

A 2018 review found that walking can reduce pain and disability in chronic low back pain. The study showed improvements in pain levels and physical function with regular walking programs.

Another study found that a simple walking program was as effective as a complex exercise plan in reducing chronic lower back pain.

So, you don't need to be a gym rat to see benefits - just lace ‘em up and get stepping!

So, while 10k may not be a magic number, there ARE health benefits to this whole walking thing, especially when it comes to managing pain.

The sweet spot seems to be somewhere between 7,000 and 8,000 steps per day.

And here's the kicker:

A 2019 study found that increased physical activity can actually change how your brain processes pain.

It's like giving your pain signals a chill pill!

Here are a few simple ways to increase your step count without sending your calendar into a meltdown:

1. Take 1-2 short walks/day (10-20 mins each). 

2. Walking meetings. Kill two birds with one stone: Get your steps in while enjoying corporate kumbaya.

3. 5-minute walks after meals. It's like a two-for-one deal, but for your health!

4. Stairs > elevator. Your glutes will thank you. 

5. Park further away. Bonus: You'll never forget where you parked again!

Remember: Every step counts. Even if you're just walking to the fridge for that game day snack. (I won't tell if you don't.)

The Step-by-Step Conclusion (See What I Did There?)

As we head into fall and football season, remember this:

The goal isn't to hit some magic made-up number of steps.

It's about moving more and feeling better. Simple.

So, don’t stress if you don’t have time to hit 10,000 steps a day.

Just do what you can and focus on moving more than you did yesterday.

Your body will thank you, your mind will thank you, and hey, you might even improve your touchdown dance!

Keep moving (and Go Bucks!),

Dr. Matt

P.S. If you're in the Columbus area and want personalized advice on how to move more without injuring yourself, click here to schedule a free 15-min discovery call with my team. We promise not to make you walk 10,000 steps in one sitting.

What I’m Digging This Week…

3 Easy Health Habits

This video discusses three easy habits to improve your health: daily walking, sun exposure, and hydration. He confirms our earlier point that while 10,000 steps isn't magical, aiming for 7,000-8,000 steps daily provides significant health benefits. It also discusses morning sunlight for regulating our circadian rhythm and debunks arbitrary water intake goals.

You Are NOT Your MRI

This post about MRI findings in asymptomatic individuals went pretty viral, sparking a lot of positive (and not-so-positive) feedback. The post highlights that many "abnormalities" seen on MRIs are actually common in people without pain and are nothing to be feared.

For instance, 80% of 50-year-olds have disc bulges, and 60% have disc herniations, WITHOUT pain. The key takeaway is that when it comes to musculoskeletal pain, most MRI findings aren't cause for alarm. Obviously, there are exceptions to this rule in more severe cases, such as progressive neurological symptoms, but the truth is you CAN still live and active, pain-free life despite having these common "abnormalities" on your MRI.

Learn More From Us

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Ready To Get Back To Your Active Life–For Good?

Let's be real – there's never a "perfect" time. Life's crazy, work's insane, and your to-do list? Probably longer than my buddy's list of gym fails. But your body doesn't care about your packed schedule. It just wants to feel great again.

That's why we offer a FREE 15-minute discovery call. It's your chance to:

• Chat about what's holding you back

• See if NOW is the right time to make a change

• Find out if we're the right team to help you crush your goals

No pressure, no gimmicks. Just a quick chat to see if we can help you avoid becoming my next cautionary tale.

If you’re in the Columbus area and want some help getting back to pain-free, active life, book your call here:

===> click here to request a free 15-minute phone consultation with my team

Because getting back to your active life? That's always in style.