September Steps…10,000 Steps - Is This What We Truly Need Every Day?

September Steps…10,000 Steps - Is This What We Truly Need Every Day?

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The seasons are changing. School is back in session, sunrise is growing later and sunset is growing earlier, and holidays will be here before we know it. With the seasons change, we can often see a change in our routine as well, whether that is with our movement, stress, sleep, or nutrition. Do we also need to be changing our routine to hit the 10,000 steps per day? Research says…probably not!

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10,000 steps has been recommended for quite some time as a universal amount of steps to aim for. This goal originated from a 1960’s Japanese marketing campaign for a pedometer named “Manpo-kei” (meaning 10,000 steps meter), rather than on scientific research. This campaign was used to promote the pedometers and encourage more activity.

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If 10,000 steps is not an exact science, what should we be aiming for on a daily basis?

A meta-analysis in The Lancet Public Health from this year, reviewed data including ~160,000 individuals. It was shown that walking 7,000 steps per day (vs. 2,000 steps) was associated with major reductions in:

• 47% lower risk of death
• 25% lower risk of cardiovascular disease
• 37% lower risk of cancer related death
• 38% lower risk of dementia
• 22% lower risk of depression
• 28% lower risk of falls

It was also shown that there are continued, modest benefits in increasing steps above 7,000 steps.
(Reference: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(25)00164-1/fulltext)

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What does this mean?

Even small increases in step counts daily can have a meaningful impact on reducing health risks, supporting our overall health.

Ways to Increase Your Daily Steps

• Start your day with a 10-15 minute walk outside. You can gain the benefits of supporting circadian rhythm with getting sun on the eyes and increasing steps.
• Park farther away in the parking lot
• Take the stairs instead of the elevator
• Include a 10-15 minute walk in your lunch break. You can gain the benefits of supporting digestion, blood sugar, and overall movement!
• Schedule walks to connect with family and friends

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”Keep walking the walk, one step at a time.

­Joyce Meyer

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­Autumn Harvest Chicken Salad & Homemade Tahini Dressing

Servings: 5-6

Total Time: 50 minutes

Ingredients:

Salad Ingredients:

• 2 large apples, cored, sliced, and tossed in optional 1 Tbsp lemon juice
• 1 cup pumpkin seeds, lightly toasted
• 2 medium sweet potatoes or 1 large, peeled and diced
• 1-2 medium fresh beets, peeled and diced
• Salt and black pepper
• 2 cups cooked rotisserie chicken, chopped
• 6–8 cups arugula or mixed salad greens

Maple Mustard Tahini Dressing Ingredients:

• ¼ cup tahini (runny consistency)
• 1 Tbsp maple syrup
• 1 Tbsp dijon mustard
• 2 Tbsp diced white onion
• 1 Tbsp apple cider vinegar
• Salt & Pepper to taste
• 1–2 Tbsp water (or more as needed to thin)

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Directions:

1. Preheat oven to 375 degrees and line a baking sheet with parchment paper.
2. Scrub and peel your sweet potato and beets and cut into ~1″ squares. Arrange on the baking sheet with space between the beets and sweet potatoes (the beets will stain!). Spray lightly with oil. Season with salt and black pepper. Bake for 30-40 minutes, until fork tender.
3. Meanwhile, blend up your Maple Mustard Tahini Dressing by adding all ingredients to a high speed blender and pulsing until smooth. Add water in 1 tbsp increments to desired consistency.
4. When the sweet potato and beets are done baking, reduce the oven temp. to 350 degrees. Add the pumpkin seeds to the baking sheet and toast for 5-8 minutes, until golden brown and fragrant.
5. Dice your apple into 1/4 inch slices while the pumpkin seeds are toasting and toss in lemon juice (to prevent browning).
6. Chop or dice the cooked chicken into 1/2 - 1 inch pieces.
7. To assemble, first add a layer of the mixed greens and top with sliced apple, baked beets and sweet potato, diced cooked chicken, and toasted pumpkin seeds. Drizzle with maple mustard tahini and serve immediately.

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­Pumpkin Pie Energy Bites

Servings: 10-15 bites

Prep Time: 20-25 minutes

Ingredients:

• 1/4 cup coconut flour
• 1/3 cup dry instant oats
• 1/2 cup pumpkin puree
• 4 pitted medjool dates
• 1-2 tbsp. avocado oil
• 1/3 cup pepitas (green pumpkin seeds)
• 1 tbsp. ground flax seed
• 1 tbsp. hemp seeds
• 2 tsp. chia seeds
• 2 tsp. pumpkin pie spice
• Pinch of salt

Directions:

1. Place the dates in a small bowl with warm water. Let soak for a few minutes and remove the pits.
2. In the bowl of a food processor combine all of the ingredients (including the soaked dates) except for the avocado oil.
3. Pulse together for 30 seconds and then add the avocado oil. Continue to pulse until the mixture is chunky but smooth. You shouldn’t see any big date pieces.
4. Use a mini cookie scoop or your hands to portion out the bites onto a plate. Enjoy right away or refrigerate first for 30 minutes.
5. Store in an airtight container in the fridge for up to a week. You can also store them in the freezer and pull them out when you want one as a snack!