For example, if you’re over 60, you might be able to cut your 10,000-step goal in half to stay fit. “The magic number isn’t one of hers,” says Amanda Paluke, a physical activity researcher and assistant professor of kinesiology at the University of Massachusetts Amherst.
of Large analysis of one of the studies For this question, published in the journal Lancet Public Health in 2022, scientists found that the more steps you take each day, the lower your risk of premature death. For example, a person who walked about 5,800 steps a day had a 40% lower risk of dying prematurely than those who took the fewest steps (about 3,600 steps a day).
Even if you’re well below 10,000 steps, taking more steps has other benefits.of Another survey for 2022Taking fewer than 4,000 steps per day was associated with a lower risk of dementia.And according to A 70-year-old study published in the journal BMC Public Healththose who logged 4,500 or more steps each day had a 59% lower risk of diabetes than those who were inactive.
The risk of developing heart disease and cancer seems to follow a similar pattern. Uncertain benefit over about 10,000 stepsHigher steps may also reduce the risk of sleep apnea, reflux, depression and obesity. 2022 Nature Medicine study.
“Every decade, fewer steps may be required per day to produce a physiological response that can lead to health benefits,” says Paluch.
Good example: lancet study, young adults did not gain substantial benefits associated with mortality above 8,000 to 10,000 steps. This may be because a certain amount of exercise, such as walking half a mile, may be more strenuous for an average 70-year-old compared to an average 40-year-old.
There is no minimum number of steps required to improve health. “It’s not an all-or-nothing situation,” says Paruch. “Every 2,000 steps from 1,000 steps he takes can lead to health benefits, especially for those starting at low activity levels.”
According to David R. Bassett, a physical activity researcher and professor emeritus at the University of Tennessee, Knoxville, to figure out your step goal, start by quantifying how many steps you can complete in a typical week. start by doing (Use a simple pedometer or cell phone.) Then he increases the daily average by 500 to 1,000. Once you hit that new number regularly for a week, add another 500-1,000 steps.
Continue increasing your daily steps until you reach a range of 6,000 to 8,000 steps for those over 60 and 8,000 to 10,000 steps for younger people.
If you’re already at the high end of your range, keep at it. If you feel like you can do more, go for it. However, don’t worry if you can’t hit a particular target.
“Do what you think you can do,” says Bassett. As long as you’re on the move, there are several benefits.
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