10,000 Steps A Day? Fewer Also Counts.
I actually do measure my steps and I aim for 10,000 steps a day. This equates to about five miles daily.
However, this may be too large a target for many people and it might discourage you from physical activity.
Does it really take nearly five miles daily to make a difference in longevity?
Maybe not, says new research.
The Good News!
A paper published in JAMA Internal Medicine says getting only about half that many steps per day is linked to a decreased risk of early death for older women, and that benefits peter out for this group around 7,500 steps per day. It joins a growing body of research that says even smaller numbers comes with major beenfits.
After adjusting for overall health status and lifestyle habits, the study found that daily step count was strongly associated with mortality risk. Women taking roughly 4,400 steps per day had a 41% lower risk of premature death than the least-active women, who took about 2,700 steps per day, according to the study.
CLICK HERE for the full article titled Busting the Myth of 10 000 Steps per Day.
Why 10,000 Steps A Day?
10,000 steps a day has become the gold standard for many people. That number has sold many step-counting devices and inspired interoffice competitions. But it’s a big number that can be hard to reach.
The surprising truth is that the 10,000 number originally appeared in the 1960s when a Japanese company started selling pedometers called manpo-kei, which literally translates to “10,000-step meter.” Later, studies confirmed that people who take 10,000 steps have lower blood pressure, more stable glucose levels and better moods. The number quickly caught on.
The “Right” Amount
Depending on your lifestyle, 10,000 may seem discouragingly high. If you struggle to reach even 5,000, set a lower goal to start and then work your way up. Or, if you’re a parcel delivery driver, 10,000 may seem too easy and you should set your sights higher.
There’s nothing magical about 10,000 or 15,000, or any other big, round number. Studies have confirmed that these numbers are associated with health benefits not because they signify reaching some amazing threshold, but because they’re a lot of steps.
What Science Says
Research has unanimously concluded that the more light activity you can do in a day, the better. Taking more steps means you’re spending less time sitting, which is always a good thing.
My tracker tells me when I have been sitting too long and triggers me to stand and move for a few minutes, which is always a good thing!
It’s becoming increasingly clear that it doesn’t take a huge amount of exercise to improve health.
Recent research has found that as few as 30 minutes a day can boost health and longevity. Even low-impact activities like walking, cleaning and gardening can make a big difference!
Abbasi J. For Mortality, Busting the Myth of 10 000 Steps per Day. JAMA. 2019;322(6):492–493. doi:10.1001/jama.2019.10042
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