Recent research has debunked the notion that hitting 10,000 steps daily is necessary for health improvement. A mere 4,000 steps per day show a lowered risk of death, as revealed by an analysis published in the European Journal of Preventive Cardiology.
Pooling data from 17 studies across six nations, the research establishes that individuals taking around 4,000 steps daily witnessed a decrease in all-cause mortality. The risk of death diminishes as the step count rises.
The research disclosed a 15% decline in overall death risk for every extra 1,000 daily steps. Notably, there’s no upper limit to the benefits of walking; even as high as 20,000 steps a day exhibited advantages. Notably, younger adults gained a more pronounced reduction in death risk compared to their older counterparts.
Dr. Maciej Banach, lead author, and cardiology professor at the Medical University of Lodz, emphasized the importance of early and maximum step accumulation for optimal health benefits.
Incorporating almost 227,000 participants from various countries, the analysis followed subjects for around seven years. Significant risk reductions emerged for cardiovascular mortality, with walking just 2,337 steps daily linked to lower risk. Each additional 500 degrees translated to a further 7% risk reduction.
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The study proposed an ideal step range for different age groups: 7,000 to
13,000 daily for those under 60 and 6,000 to 10,000 for those over 60. Contrary to popular belief, 10,000 steps isn’t the sole benchmark, confirmed Amanda Paluch, epidemiologist, and kinesiologist at the University of Massachusetts Amherst.
The origin of the 10,000-step target dates back to a 1965 Japanese marketing campaign for a pedometer named “Manpo-kei.” Paluch underscores that while a healthy aspiration, it lacks scientific grounding.
For lightly active individuals, aiming for 5,000 daily steps could be reasonable.
Paluch’s research, part of the current analysis, revealed a 50% to 60% lower mortality risk for those walking between 6,000 to 11,000 steps daily, compared to the 3,500 steps median.
Numerous studies have demonstrated walking’s heart, cancer, diabetes, and dementia benefits.
The Department of Health and Human Services recommends 150 to 300 minutes of moderate physical activity weekly, or 75 to 150 minutes of vigorous exercise, combined with muscle-strengthening activities twice weekly.
Moderate physical activity elevates heart rate, contributing to health. Though daily steps are light activity, they don’t fully align with federal guidelines. Amanda Paluch advises combining aerobic and resistance training for optimal health outcomes.
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