Is 10,000 the magic number that guarantees longevity? Many fitness experts swear by this strategy to help you stay in peak health and live longer, but recent research suggests that certain It is suggested that there is no need to walk the number of steps. However, staying active is the key to good health.
Walking just 3,900 steps may help you live longer
The study, published on August 9, 2023 in the European Journal of Preventive Cardiology, included 17 participants in approximately 227,000 adults (18 years and older) who wore fitness trackers for one week and were monitored for approximately seven years. recognized high-quality international research. The results showed that walking at least 3,900 steps (just under 2 miles) each day was associated with a significantly lower risk of death from any cause over the study period. The reduction in deaths from cardiovascular disease was associated with a further reduction in the number of steps taken per day, approximately 2,300 steps. Additionally, the data showed that every additional 1,000 steps was associated with a 15% reduction in the risk of death from any cause, and each additional 500 steps was associated with a 7% reduction in cardiovascular mortality. Although this observational study cannot prove that increasing your step count directly extends your lifespan, the results suggest that even moderate physical activity has benefits and that more activity is even better. underpins two common health messages:
Origin of the 10,000 steps theory
The 10,000 step goal dates back to the 1960s when a pedometer called a pedometer was released in Japan to encourage regular walking. This number was chosen because it was simple and memorable, and eventually became a global benchmark used as a daily goal in fitness trackers and health apps. There are several important points to consider regarding this standard.
individual needs
Everyone’s physical ability and fitness goals are different. One person may benefit from short, high-intensity exercise sessions, while another may benefit from longer, lower-intensity exercise. What works for one person may not be the best approach for another.
exercise intensity
The quality and intensity of your physical activity is just as important as the number of steps you take. Physical activities such as brisk walking, jogging, swimming, and strength training often provide similar health benefits whether or not step goals are met.
health benefits
Current research suggests that to support cardiovascular health, instead of focusing solely on step count, you can aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. It is suggested. While this serves as a general guideline, it’s usually best to start at your fitness level and gradually increase your activity from there.
sedentary lifestyle
Limiting sitting for long periods of time is essential to your overall health. Spending too much time sitting can have a negative impact on your health, so it’s equally worthwhile to reduce your sedentary time and counteract it with active breaks.
personal goals
Instead of limiting yourself to step counts, consider setting goals that align with your fitness preferences and lifestyle, such as increasing strength, flexibility, and endurance. Personalizing your goals, such as scheduling 20-minute walks three times a week, is ideal for especially busy people.
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