Maybe it’s a good time to come back the myth that you need 10,000 steps a day for optimal health.
A new scientific journal reveals that just 3,143 steps can protect against premature death, with the optimal daily number of steps falling between 7,000 and 9,000.
“The 10,000 steps/day guideline lacks factual evidence, posing a challenge for public health research to analyze the dose-response relationship between (physical) activity levels and health outcomes,” the Spanish research team wrote in the August issue of Preventive. Medicine.
The idea of aim for 10,000 steps per day dates back to a 1965 marketing campaign for Manpo-kei, a pedometer made in Japan that counted up to 10,000 steps.
Ten thousand steps daily – roughly the equivalent of 5 miles – eventually became the benchmark, regardless of the pedestrian’s physical fitness.
In the six decades since Manpo-kei’s release, several scientists have attempted to test the universal efficiency of 10,000 steps reducing the risk of various diseases and preventing premature deaths.
A 2019 study found that older women who walked 4,400 steps per day had a lower risk of premature death than those who walked only 2,700 steps. The health benefits stabilized at around 7,500 steps daily.
Research in 2022 found that around 7,000 daily steps could help people over 60 live longer. Younger adults may see the greatest health benefit at around 9,000 steps.
The latest large-scale analysis determined that adults under the age of 70 can achieve significant health benefits with just 4,000 steps per day. The risk of premature death seems to stabilize with a daily number of steps between 8,000 and 10,000.
People aged 70 and over, on the other hand, can benefit from health benefits by taking just 2,500 steps per day.
The average American walks 3,000 to 4,000 steps daily, or about 1.5 to 2 miles. Walking fewer than 5,000 steps per day is generally considered a “sedentary” lifestyle.
THE Physical Activity Guidelines for Americans says adults should aim for 150 minutes of moderate-intensity physical activity and two days of strength training per week.
Not getting enough physical activity can significantly increase the risk of heart disease, obesity, diabetes, stroke, certain cancers and other chronic diseases.
Walking is a low-impact exercise which requires no special equipment and can help you lose weight, lower your blood pressure and cholesterol, sleep better, strengthen your bones, improve your mood and energy, reduce stress, and improve your memory, among other benefits.
If you’re bored, you can improve your walking routine moving to the rhythm of an upbeat song, alternating between fast and slow rhythms, incorporating strength training and adding hills.