The norm of 10,000 steps a day appeared in the 1960s as a marketing trick by a company in Japan, and the figure has no scientific basis. This advice was shared by Borodianka Settlement Council.

This comes from materials by the Ministry of Youth and Sports and the Active Parks programme.

There is no need to chase the number; simply walking is enough. Walking outdoors lowers blood pressure, improves sleep and brain function, and reduces stress and depressive symptoms. Here is how to fit it into your day.

  • take the stairs instead of the lift
  • walk one stop
  • set aside at least 20 minutes for a walk in the park

The authors also share data on sport and life expectancy, citing the US National Library of Medicine. People who regularly played these games or cycled lived longer than sedentary people by this many years on average.

  • tennis: 9.7 years
  • badminton: 6.2 years
  • football: 4.7 years
  • cycling: 3.7 years

A separate tip concerns coffee. Caffeine adds no energy; it only blinds the brain to the signal of tiredness, so when it wears off, the fatigue hits twice as hard. The authors suggest trying one of these in the evening.

  • warm water with lemon or herbal tea
  • five minutes of stretching
  • breathing exercises
  • decaf coffee or chicory if you want the ritual

As a reminder, this summer Bucha gathered runners for the Bucha Run.

Nota bene

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