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    Is 10 000 steps a day enough exercise?

    It seems that in our current social landscape we are forever looking towards the latest and greatest fitness fads to help shave off the effects of 2020s isolation period, but what about the good old, tried and true, simple goal of hitting 10,000 steps? Physiotherapist Michael Scardamaglia investigates the benefits of 10, 000 steps.

    If you’re anything like me, then you would have had that eye-rolling interaction with that one friend who is constantly obsessed with ‘closing their rings’ or ‘getting that step count up to 10,000’. It is so important to them to reach 10,000 steps that they wouldn’t dare sit down with you for an Aperol (or two) on a sunny Friday night without having doggedly marched up and down the corridor to get it. But where does the fabled 10,000 steps even come from? And is it even an evidenced-based target for everyone to shoot for? I found myself asking this question as I glanced at my watch to see a measly 2936 steps, so I decided to do everyone a favour at scour the annals of all the relevant databases I could think of in the hope of restoring some faith to those who find 10,000 steps a frankly insurmountable number.

    If you’ve made it this far then you’re one of the lucky ones, because I’m about to shake the foundations of the nay-sayers who swear by 10,000 steps per day with a paraphrased quote from a medical review published in 2020 which reads “There is a 15% less risk of developing health problems for every 1000 steps above 4400”. This specific research was conducted with a cohort of elderly women and in simplified terms it shows us that 4,400 steps per day is a great starting point.

    I’m sure some of those step-addicts out there are now thinking “Awesome! If I just up the effort and smash out 20,000 steps for day then I’ll knock that 15% out of the park”, unfortunately this is not the case. The numbers will start to plateau after about 7,500 steps per day where any extra is yet to be proven to reduce the risk of your mortality. So again, in simplified terms start at 4,400, work yourself up to 7,500 and then the rest is just an added bonus for your personal wellbeing.

    So the next time you’re feeling the pressure of the number 10,000 creeping up on you, knowing that it is something that you personally find extremely fatiguing and difficult to achieve, just remember to start small at 4,400 and slowly work up to 7,500 step per day. When you find this comfortable and you catch the bug then see where it takes you knowing you’re enjoying the challenge rather than lamenting the grind.


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    Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

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