There is nothing special about the 10,000 step rule. Like the 10,000 hour rule, the threshold is influenced by the group of people you evaluate and the references you choose (how you define expert practice and the comparison groups, for example).  The number of steps needed to see a substantial improvement is fewer than 10,000 and the curve starts to flatten too (in general, more is better for >60 years old). 

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There was a progressive decrease in risk of mortality among adults aged 60 years and older with an increasing number of steps per day until 6000–8000 steps per day and among adults younger than 60 years until 8000–10 000 steps per day.  Furthermore, the association between higher stepping rates and mortality was attenuated but remained significant for a peak of 30 min (HR 0.67) and a peak of 60 min (0.67). 

The higher peak stepping rate may represent higher levels of fitness, accounting for the reduction in mortality.

Via Dr. Zach Walston on instagram

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Athletic performance comes down to your ability to master multi-planar movements.

Sports occur in all planes of motion: sagittal (forward/reverse), transverse (rotational/twisting), and frontal (lateral/side-to-side). Hence: multi-planar.

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Sports demand a lot from athletes especially when it comes to different speeds, different angles, and different positions.

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🎯 Core & Grip Strength ⤵️
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🧱 Building core and grip strength can come in many forms and through many outlets. Using the hanging position from a pull-up bar serves as a useful way to build both at once. The hanging position challenges core strength through the abdominal muscles and grip strength through the forearm muscles, in addition to latissimus dorsi ("lat") muscle flexibility and shoulder joint mobility.

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