Are you one of those people who count your steps to ensure your daily activity requirements are met? Researchers may have good news for you. While 10,000 steps per day had been recommended, that happens to be a number chosen from no data. Scientists have come up with 7,000 steps per day as a means of optimum health.
Research
New research suggests 7,000 steps per day is a good target. Over the last ten years, scientists have made significant strides in the science of step-taking, gathering tons of data. They find that the more you move, the less likely you are to die from cardiovascular disease and other ailments, which is logical. Staying still encourages your blood to clot.
Scientists concluded that the widely cited target of 10,000 steps is not rooted in solid science. Melody Ding, a professor of public health at the University of Sidney, remarked,
7,000 steps tends to be the range where there seems to be diminishing return on investment for increasing more steps [1].
Ding is the latest researcher to look into the information, as part of an effort to update the physical activity guidelines in her country.
Her team reviewed data collected from more than 160,000 adults around the world on the link between step count and a variety of health outcomes.
Step Benefits
Researchers found that taking 7,000 steps per day was associated with nearly a 50% lower risk of dying compared with the bare minimum of 2,000 steps.
The study, published in The Lancet Public Health, also showed that the chance of developing Type 2 diabetes fell by 14%, cardiovascular disease by 25%, symptoms of depression by 22% and dementia 38%.
The total number of steps, regardless of how fast you’re walking, seems to be the benefit.
Numbers
For those who exceeded 7,000 steps, the added health benefits become smaller and smaller. If someone is already doing 10,000 steps, there is no point in going back. However, for others, 7,000 steps is a more attainable goal.
The research emphasizes that even a modest increase in steps can have a major impact on your well-being. For example, increasing your steps from 2,000 to 4,000 steps in a day was accompanied by nearly a 36% lower risk of dying. The decreased risk of dying appeared to level out between 6,000 and 8,000 steps for people in their 60s and older, versus 8,000 to 10,000 for younger adults. Another factor to consider is how much time one spends sitting. The more he sits, the more he should walk.
As evenings grow cooler, it would be good to get the whole family out for an evening walk.
Notes:
- ^ Counting steps for health? Here’s how many you really need. (go back ↩)
