Now might be a good time to revisit the myth that you need 10,000 steps a day to maintain optimal health.
new scientific review It turns out that just 3,143 steps can prevent premature death, and the optimal daily step count is between 7,000 and 9,000 steps.
“The 10,000 steps per day guideline lacks evidence-based support, making it a challenge for public health research to analyze dose-response relationships such as: [physical] activity levels and health outcomes,” the Spanish research team wrote in the August issue of Preventive Medicine.
The idea of aiming for 10,000 steps a day 1965 marketing campaign A Japanese-made pedometer that can measure up to 10,000 steps.
Eventually, 10,000 steps per day (equivalent to about 5 miles) became the gold standard, regardless of a walker’s fitness.
In the 60 years since the introduction of the pedometer, several scientists have attempted to test the universal effectiveness of 10,000 steps in lowering the risk of various diseases and preventing premature death.
2019 Survey Researchers found that older women who took only 4,400 steps a day had a lower risk of premature death than those who took only 2,700 steps. The health benefits plateau at about 7,500 steps a day.
Research in 2022 It turns out that taking about 7,000 steps every day can help people over 60 live longer. For young adults, about 9,000 steps may provide the most health benefits.
A new large-scale analysis has found that adults under 70 can reap significant health benefits by taking just 4,000 steps a day. The risk of premature death appears to level off between 8,000 and 10,000 steps per day.
On the other hand, seniors over 70 can reap the health benefits of just 2,500 steps a day.
average American walk 3,000 to 4,000 steps each day, or about 1.5 to 2 miles. Generally, you walk less than 5,000 steps a day. considered a “sedentary” lifestyle.
of Physical Activity Guidelines for Americans It states that adults should aim for 150 minutes of moderate-intensity physical activity and muscle strengthening two days a week.
Not getting enough physical activity can significantly increase your risk of heart disease, obesity, diabetes, stroke, certain cancers, and other chronic diseases.
Walking is a low-impact exercise that requires no special equipment and can help you lose weight, lower blood pressure and cholesterol, improve sleep quality, strengthen bones, improve mood and energy, reduce stress, and improve memory. There is.
When you get bored, you can take your walking habit to the next level by alternating fast and slow paces to up-tempo songs, incorporating strength training, or adding hills.
