Three sessions of brisk walking for 10 minutes a day vs 10000 steps

Written by Jing Yan on . Posted in Blog / News

10000 steps

Dr Kevin Lee was recently interviewed by Lianhe Zaobao on his views regarding a recent study which compared the benefits and ease of doing 10,000 steps a day against something called, “Active 10” where you simply aim to do three brisk 10-minute walks a day.

In this study, they found that the Active 10 group actually did 30% more ‘moderate to vigorous physical activity’ than the 10,000-step group, even though they moved for less time.

Dr Lee’s interview questions were:

1. Are the findings accurate that three sessions of brisk 10mins walk per day are more effective than to 10,000steps a day? Why so? And is it true that it is better for health?

This is a small study and the actual conclusions of the study are that “The Active 10 group actually did 30% more ‘moderate to vigorous physical activity’ than the 10,000-step group, even though they moved for less time”. They did not actually measure any objective health outcomes and postulated that since the Active 10 group did 30% more moderate to vigorous physical activity, then there should be health benefits down the road if they continue doing this form of exercise. Thus, it is accurate that this Active 10 regime is more effective in getting people to do the more vigorous physical activity but you cannot conclude that it is better for health as no objective health outcomes were measured.

2. What are the benefits and disadvantages of brisk walk sessions as compared to 10,000 steps?

10000 steps a day is an arbitrary goal invented by someone who wanted to encourage people to be more active and move away from a sedentary, modern lifestyle. As with most forms of exercise, most benefits are seen from improving quality of the workout and not the quantity. 10000 steps a day is just a guide and goal for someone who is previously sedentary to work towards. You can walk 10000 steps a day but if all the steps are done at a very leisurely and slow pace, then the cardiovascular benefits might be minimal. You are still better off than being totally sedentary though. For a more effective and time-efficient workout, the brisk walk sessions as advocated in the article where the faster pace of the walks give a more vigorous workout will give you more “bang for the buck” in a shorter period of time.

3. Any particular age group that is suitable/unsuitable for brisk walking and 10,000 steps?

All age groups are suitable for walking as it is a gentle, low-impact form of exercise. If you have a heart condition or conditions affecting your walking ability such as osteoarthritis of the knees, you might want to moderate the number of steps or pace of the walks to a level that is suitable for your condition (check with your own doctors).

#10000steps #briskwalking #pinnacleortho

Dr Kevin Lee is the Founding Partner of the Pinnacle Orthopaedic Group.

Learn about the health benefits of cycling

Written by Jing Yan on . Posted in Blog / News

benefits of cycling


Riding a bike, whether as part of your commute or for fun, has several health benefits. It helps to improve various systems of the body, including your muscular and cardiovascular systems.

Cycling can also have a positive effect on your overall health and could even lower your risk for a range of diseases.

Last but not least, it can also be part of your rehabilitation programme if you are recovering from a surgery or serious injury.

Read here to learn how you can reap the benefits of cycling.

Sports injuries, learn how to avoid them!

Written by Jing Yan on . Posted in Blog / News

Sports injuries

Sports injuries are injuries that happen when playing sports or exercising.

Regardless if you are playing sports at a recreational or competitive level, they often carry the risks of injury.

Some of the common injuries are Plantar fasciitis, Ankle sprain, ACL strain, Quad strain, Hamstring pull, Hip bursitis, Low-back pain and Tennis elbow/Elbow pain.

Many of these injuries if left untreated can lead to chronic pain or irreversible joint wear.

Listen to the body and take the necessary actions at the first signs of pain, discomfort, stress or overheating.

If you have a sports or activity-related injury or would like to prevent injuries from occurring, click here to contact us.

Learn how to prevent common sports injuries, their causes and rehab tips.

Avoid ski injuries – don’t let them spoil your holiday

Written by Jing Yan on . Posted in Blog / News

common ski injuries

Ski season is upon us again as the snow falls and we head overseas for our annual skiing escapades.

Ironically, this is also the season where our surgeons see an increase in skiing and snowboarding related injuries.

Don’t let such incidents spoil your holiday.

Check out the article below to find out the most common injuries associated with skiing and how to avoid them.

Click here for more information regarding our sports-related services.



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