Really? What about the legendary 10,000 steps that all sorts of experts so insistently recommend?
Recently, a team of researchers from the Medical University of Lodz and Johns Hopkins University School of Medicine analyzed the results of 17 studies involving 226,889 people that examined the health benefits associated with the number of steps. Analysis of health data showed that despite the recommended 10,000 steps per day, benefits were felt even from 4,000 steps taken.
To be more precise, the minimum number is indicated by the number 3967 steps. This is how many steps you need to take to reduce the risk of death, and 2337 steps per day is enough to have a favorable effect on the heart.
Did you find relief in the thought that 4000 steps are enough and you won't have to walk more?
Check this out…
Experts also found that the risk of dying from any cause or from cardiovascular disease – heart and vascular disease – decreased significantly with every 500 to 1,000 additional steps a person took. An additional 1,000 steps per day was associated with a 15 percent reduction in the risk of dying from any cause, and an increase of 500 steps per day was associated with a 7 percent reduction in deaths from cardiovascular disease.
For those who are still skeptical, here are some numerical results from this study.
So, for people under 60, walking 7,000 to 13,000 steps per day was associated with a 49% reduction in the risk of death from any cause. For people over 60, walking 6,000 to 10,000 steps per day reduced the risk of premature death by 42%.
In addition, data from people who walk up to 20,000 steps per day were included in the analysis, and their health benefits continue to grow. Therefore, no upper limit on the number of steps per day has been set.
This study once again confirms that the more you walk, the better it is for your health and, as a consequence, for the expectancy and quality of life. This is equally relevant for both men and women and does not depend on age or region of living.
So how many steps should you take each day? 4000? 10000? The answer is only one: the more the better. In the end, the choice is yours…
And if you decide you do want to try taking more steps, here's where you should start:
- Give up the elevator. But only if the condition of your knees allows you to do so! If they don't hurt, walk a few flights of stairs – this will not only increase the number of steps, but also improve the condition of your heart and lungs.
- Step in place. Every chance you get, try to practice walking in place with your knees high.
- Stop using public transportation. If the distance from your home to your destination is not too far, leave the house early and go for a walk: this way you will increase your daily physical activity and walk more.
- Walk while waiting. If you're standing in a long line, take steps on the spot, and if you're waiting for your always-late friend, walk around the meeting place.
- Walk longer routes. Navigators usually offer several route options, from shorter and more convenient to longer and more winding routes. Make it a rule to prefer the second option.