The myth traces back to the 1960s, when a Japanese clock manufacturer mass-produced a pedometre with a name that translated to “10,000-steps meter.” “Unfortunately, it’s taken on a life of its own, because the research clearly doesn’t support there being anything magical about that goal,” Dr Bryant said.
The latest research suggests that the health benefits of walking appear to plateau at around 7,500 steps, but even as few as 4,000 steps per day can reduce the risk of dying from any cause.
MYTH 8: TAKING AN ICE BATH AFTER A TOUGH WORKOUT IMPROVES RECOVERY
Plunging into an icy tub after a difficult workout can feel like a safeguard against injury, since it helps to reduce inflammation. But there’s a problem with this.
“Not all inflammation is bad inflammation,” Dr Goldman said. If you jump into an ice tub after every workout, you slow or stop the repair process.
When you work out, you create useful inflammation by strategically stressing your muscles, and as the body heals, it builds strength, he said. If you want to tend to a specific injury after a workout, Dr Goldman recommended either icing the injury itself or waiting a day before taking a cold dip, to give your muscles time to start the repair process.
The same rule applies to over-the-counter pain medications like NSAIDs: Because they’re anti-inflammatory, you should only take them after a workout if you’re treating an injury. Otherwise, you risk counteracting your training.
“Cold water immersion is a very good anti-inflammatory tool, but you’ve got to use it in a time where you actually want to prevent inflammation and not as a prescription after every workout,” Dr Goldman said.
For overall recovery after a workout, research suggests saunas may be safer and more effective.
By Danielle Friedman © The New York Times Company
The article originally appeared in The New York Times.