Pedometer enthusiasts and other friends of walking and walking all day to reach the goal of 10,000 steps a day or, what amounts to the same thing, seven kilometers: Such a feat is no longer necessary!
The biggest scientific study to date debunks the myth of 10,000 and sets the daily target at just 3,967 steps. With this target, the risk of dying from any cause is reduced every day, and the health benefits start to make themselves felt.
Reduces deaths from cardiovascular disease
What's more, this research shows that it takes fewer than 4,000 steps a day to significantly reduce all-cause deaths, and even fewer to reduce deaths from cardiovascular disease. Instead, a sedentary lifestyle may contribute to increased cardiovascular disease and shorter life.
By age
The study conducted by John Hopkins University assures that in people aged 60 or over, the reduction in the risk of death was lower than that observed in younger people. In older adults, a 42% risk reduction was observed in those who walked 6,000 to 10,000 steps a day, while there was a 49% risk reduction in younger adults who walked 7,000 to 13,000 steps a day.
Time instead of steps
For the WHO, the issue is not the number of steps we take each day, but the amount of time spent in physical activity each day, which varies according to age group. For adults aged 18 to 64, the agency recommends at least 150 minutes a week of moderate physical activity or 75 minutes of vigorous activity.
The largest scientific study to date debunks the myth of 10,000 and sets the daily target at just 3,967 steps. With this target, the risk of dying from any cause is reduced every day, and the health benefits begin to be felt.
Scientists at the prestigious John Hopkins University in the USA had the collaboration of 226,889 people for the experiment who took part in 17 different trials around the world and showed that the chances of dying from any cause decrease by 15% for every 1000 extra steps a person walks. And an increase of 500 steps a day was associated with a 7% reduction in deaths from cardiovascular disease.
The study, published in the European Journal of Preventive Cardiology and led by Johns Hopkins University School of Medicine professor Maciej Banach, confirms that “the more you walk, the better,” says Banach.
The benefits of walking are equally apparent in men and women, whatever their age, and whether you live in a temperate, subtropical or subpolar part of the world, or in a region with mixed climates.
According to the World Health Organization (WHO), insufficient physical activity is the fourth leading cause of death worldwide, with 3.2 million deaths a year linked to physical inactivity.
What's certain is that there are many benefits to taking a daily walk. From releasing endorphins, improving heart health and boosting the immune system to preventing cardiovascular disease, cancer and diabetes.
Summary
Reducing the risk of death, particularly from cardiovascular disease, is possible by walking less than the goal of 10,000 steps per day. According to a study by John Hopkins University, walking around 3,967 steps a day is enough to reap the health benefits. This research also showed that each increase of 500 steps per day was associated with a 7% reduction in deaths from cardiovascular disease. It is therefore important to move regularly to prevent disease and prolong life.
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