New Study Reveals the Optimal Number of Daily Steps for Health
How many steps should you take per day for optimal health? This question has puzzled many, as recommendations from various sources differ greatly. However, a new international study published in the Journal of the American College of Cardiology offers some concrete advice, with an interesting twist.
According to the study, not only does the number of daily steps matter, but so does the pace at which you walk. Researchers found that walking faster was associated with a reduced risk of death, regardless of the number of steps taken per day. This finding aligns with the belief that moderate-to-vigorous exercise is the most beneficial for cardiovascular health.
The study is not the first to highlight the benefits of walking faster. Previous studies have suggested that walking quickly can lower the risk of dementia and arterial stiffness. Walking at a pace of around 100 steps per minute for 30 minutes a day, five days a week, meets the recommended weekly requirements for moderate exercise for older adults.
In this new international study, researchers analyzed data from 12 studies involving over 111,000 participants. Their findings suggest that:
– 2,500 daily steps significantly reduce the risk of death compared to 2,000 daily steps.
– 2,700 daily steps significantly lower the risk of cardiovascular disease events like heart attack and stroke compared to 2,000 daily steps.
– 7,000 daily steps are roughly the optimal number for reducing the risk of cardiovascular disease events.
– 9,000 daily steps are roughly the optimal number for reducing the risk of death from any cause.
– Each additional 1,000 daily steps or about 10 minutes of walking further reduces the risk of death to some extent.
– Each additional 500 daily steps or about five minutes of walking improves the health of those with low levels of physical activity.
Contrary to popular belief, the study also found that there is no specific evidence to support the commonly recommended 10,000 steps per day. This advice originated from Japan in the 1960s but lacks scientific backing.
The pandemic has had a significant impact on people’s daily step count. A study conducted by Vanderbilt University revealed that participants took about 700 fewer steps per day after the pandemic began. The average American already walks only 3,000 to 4,000 steps per day, and those who take less than 5,000 steps are considered sedentary.
According to the researchers behind the new study, there is no such thing as too many steps. Coauthor Francisco Ortega emphasized that even as many as 16,000 steps per day does not pose a risk. However, the additional risk reduction beyond 10,000 steps becomes marginal.
For individuals aiming to increase their step count, Mayo experts recommend gradually adding 1,000 extra steps per day for two weeks before increasing the goal again.
To incorporate more steps into daily routines, the America on the Move Foundation suggests simple strategies such as walking to get the mail, taking an after-dinner walk, utilizing stairs instead of elevators, and participating in various physical activities like swimming, dancing, and playing sports.
In conclusion, while there is no one-size-fits-all answer to the number of daily steps for optimal health, this new study sheds light on the benefits of both the quantity and pace of walking. Incorporating more steps and walking at a faster pace can significantly improve cardiovascular health and reduce the risk of death.