In today’s age of
smartwatches and Fitbits
It can be challenging to last even a few hours without secretly checking your daily step count. Be it the dopamine boost from the congratulatory notification when you reach 10,000 steps, or the guilt-inducing feeling when you realize you’ve managed only around 2,000—often during those hectic workdays spent mostly sitting at your desk—the number of steps has integrated itself into our everyday routines.
However, they aren’t merely a fad. Studies are progressively demonstrating that your average daily step count, particularly when measured over extended periods like months and years, significantly impacts your likelihood of developing diseases and your life expectancy. Furthermore, the argument against increasing physical activity is quite concerning: as per governmental data,
official statistics
, sedentary behavior contributes to one out of every six premature fatalities that could have been avoided.
Tracking the number of steps can help us monitor our activity levels more easily. However, although 10,000 is commonly regarded as the ideal figure, this target stems from a promotional effort launched during Japan’s run-up to the 1964 Tokyo Olympics, not rigorous scientific research.
How does boosting your daily steps impact your overall health, and how might various step-count benchmarks lower your chances of developing diseases? Furthermore, what exactly is considered the ideal number of steps you should strive for each day?
Take 2,000-3,000 steps to lower your chance of developing heart disease.
Two years ago, an international scientific partnership released one of the
largest studies
To investigate the long-term connection between daily step counts and overall health, researchers analyzed information from more than 111,000 people sourced from different electronic health records. The study suggested that the minimum threshold for obtaining health benefits falls within 2,000 to 3,000 steps each day. This amount corresponds roughly to covering slightly over one mile through all your walks throughout an entire day.
The advantages seem most pronounced regarding cardiac well-being. Published in the
American College of Cardiology Journal
It was indicated that taking between 2,517 and 2,735 steps each day can decrease the chance of developing cardiovascular disease by 11 percent when compared to individuals who only managed 2,000 steps.
Similar findings emerged from
another study
Published by scientists at the University of Sydney just last year, this study utilized information from over 72,000 Britons around age 60. It revealed that increasing daily step count above 2,200 can improve cardiovascular well-being and reduce immediate risks associated with mortality from causes other than heart disease.
We’d prefer aiming for around 8,000 to 10,000 steps per day; however, this number can feel insurmountable for those who aren’t very active,” explains Matthew Ahmadi from the University of Sydney. “The key is establishing modest goals initially so they’re attainable, followed by progressively increasing step counts as one gains greater stamina.
Take 4,000 steps to lower your chance of developing dementia.
Achieving 4,000 steps each day, according to Sydney-based studies, may lower your chances of an early demise due to any persistent illness by 20 percent, especially for those in their middle years. However, one of the key factors about attaining this daily step target between 4,000 and 5,000 is that it begins to decrease the likelihood of mental deterioration.
Three years ago,
a study
Among over 78,000 British individuals between the ages of 40 and 79, who frequently used smartwatches or Fitbits, research indicated that taking at least 3,800 steps per day might be the minimal amount of physical activity needed to maintain cognitive function. The study revealed that participants averaging this step count daily had a 25 percent reduced chance of developing dementia when contrasted with those who took fewer steps.
This step count is equivalent to approximately 35-45 minutes of
low to medium intensity walking
Daily, based on your speed, this corresponds effectively with public health recommendations,” asserts Dr. Borja del Pozo Cruz, a researcher at the European University of Madrid, who conducted the investigation. “The probable reasons include enhanced cerebral circulation, decreased neural inflammation, more efficient glucose processing within the brain, along with heightened levels of advantageous neurochemicals that encourage neuronal development.”
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Take 7,000 steps daily to reduce your chances of experiencing depression.
This appears to be the point where the advantages grow considerably more substantial. Seven thousand steps amount to slightly above three miles.
walking
, and it appears to be strongly connected to good mental health.
A
new study
Published in December, this comprehensive report aggregated data from 33 distinct studies involving approximately 100,000 individuals. The findings revealed that participants taking 7,000 steps daily experienced a 31 percent reduced likelihood of developing depression. “Taking 7,000 steps can be seen as adopting an active way of life,” explains Dr. Bruno Bizzozero Peroni, a researcher affiliated with the University of Castilla-La Mancha and lead author of the study, “while fewer than 5,000 steps indicates a relatively inactive routine.” He further notes, “Our analysis suggests that maintaining step counts between 7,000 and 10,000 appears to offer protection against depression; however, exceeding 10,000 steps does not seem to provide extra advantages concerning mental well-being at present.”
An average of 7,126 steps taken daily can decrease the likelihood of developing cardiovascular diseases by 51 percent when contrasted with individuals who only managed 2,000 steps.
Do you actually have to hit 10,000 steps each day?
This objective, equivalent to approximately five miles of walking or about 1 hour and 40 minutes if done all at once, might appear quite intimidating. However, similar to many issues in health and medicine, the solution isn’t straightforward.
Approximately 9,800 steps each day have been observed as beneficial.
some studies
To achieve the ‘ideal amount’ of exercise for lowering the risk of dementia. However, similar to what we see with depression, it seems that you can significantly decrease your chances of developing several chronic conditions even with slightly fewer workouts.
For instance, some individuals have discovered that taking around 8,800 steps daily can decrease their chances of dying prematurely due to various illnesses by as much as 60 percent.
“Taking more steps improves blood vessel function, reduces inflammation, and boosts brain plasticity — the creation of new neural connections — which are essential for cognitive functions,” explains Dr. Del Pozo Cruz.
This implies that 10,000 steps might not be the definitive target. It seems that achieving around 9,000 steps could be adequate enough.
How many steps per day do I need to take to shed pounds?
To shed pounds, you must maintain a caloric shortfall as noted by Dr. Ahmadi. Simply taking more steps isn’t enough; you should also reduce your intake. “Nonetheless,” he adds, “it’s established that physical activity enhances our cardiometabolic health irrespective of whether we achieve weight loss.”
Research indicates that achieving 10,000 steps daily can boost your likelihood of
losing weight
The crucial factor for weight loss is the intensity of exercise rather than the number of steps taken. Experts recommend engaging in higher-intensity workouts, although this does not necessarily mean jogging or participating in sports activities.
“Brisk walking alone can help you achieve a vigorous intensity level,” explains Catrine Tudor-Locked, who is a professor at the University of North Carolina at Charlotte. “Jogging isn’t necessary for this.”
Is walking very effective for burning calories?
This mostly relies on your weight since having more body fat generally means burning more calories. The reason being, your body consumes more energy to move extra weight stored in fat tissues.
Nevertheless, what follows serves as an approximate guideline. To illustrate, 50 calories is roughly equivalent to two cups of cherry tomatoes, about 50 grams (or a piece) of cheddar cheese amounts to around 200 calories, and a serving of Greek salad contains approximately 400 calories.
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