A recent study suggests that when pursuing improved health, quality should come before quantity.
You may have heard that taking 10,000 steps a day will make you healthier, but that number may not be as reliable as previously believed. Actually, the concept of 10,000 steps originated in Japan in the 1960s and was developed more for marketing purposes than with any scientific foundation. But according to recent international research, walking just 8,000 steps a day can significantly lower your risk of dying young, according to the University of Granada (UGR) in Granada, Spain.
According to a study that was published in the Journal of the American College of Cardiology on October 10, 2023, walking 8,000 steps a day is linked to better health and longer life expectancy. Continue reading to find out more about the study’s conclusions and how applying them can help you live a longer life.
What the Research Showed
Although aiming for 10,000 steps has long been a common goal for improved health, the new study provides a more evidence-based method for setting step goals. These results refute the conventional wisdom and offer a more realistic health objective. The scientists discovered that health benefits can be attained in fewer steps than the conventional 10,000 target after doing a systematic review and meta-analysis of data from twelve international studies with over 110,000 participants.
Researchers discovered that taking as few as 2,600 to 2,800 steps a day was linked to a decreased risk of cardiovascular disease and an increased life expectancy; these advantages increased gradually to approximately 8,800 steps per day. The lead author of the study, Francisco B. Ortega, is a professor in the Department of Physical Education and Sports at UGR. He states that taking more steps is beneficial. It has not been established that taking too many steps is bad for your health. For the majority of people, achieving 7,000 to 9,000 steps per day is a reasonable health goal.
The impact of walking pace was also highlighted by the research. Compared to slow walking, brisk walking may have additional health benefits. The benefits were greatest at about 7,000 steps, especially in terms of lowering the risk of cardiovascular disease. The study also highlights that there is no statistically significant variation in the results according to gender and that the step target is independent of the method you use to count your steps, such as a smartphone, activity tracker, or smartwatch. Regardless of the counting technique, they discovered that 8,000 steps were sufficient to get the desired results.
Even though taking 3,000–8,000 steps a day had significant health benefits, the research recommended going beyond that. It was discovered that walking more—up to 16,000 steps a day—did not present a health risk and could even have benefits over walking 7,000–9,000 steps a day. Your age can also affect how many steps you aim to take each day; younger people tend to set higher goals.
It’s now easier than ever to incorporate these findings into your daily routine because most people have access to smartphones or smartwatches that track their steps. These readily quantifiable step targets encourage modest, doable goals that can progressively increase the amount of steps you take each day, providing a pragmatic and realistic approach to enhancing your health. And if completing 8,000 steps seems a bit overwhelming, keep in mind that this is the total number of steps taken throughout thedaily. As you’re able to assist in reaching your goals, you can gradually increase the amount of time you spend walking by adding 5 to 10 minute breaks throughout the day. Commence with modest steps and bear in mind that even 3,000 steps were linked to noteworthy health advantages.
“The importance of our study lies in providing simple and concrete daily step targets that individuals can easily measure with their smartphones, smartwatches or wristbands, contributing to improved health and overall well-being.” the study’s authors write in their conclusion.
The Final Word
A recent study conducted at the University of Granada refutes the widely accepted 10,000-step goal. It implies that 3,000–8,000 steps a day, which are more manageable, might be a good target for improved health and longer life. The researchers stress that although they did not discover any detrimental effects on health For most people, 7,000 to 9,000 steps a day is a reasonable and achievable health goal when it comes to walking more. The study also comes to the conclusion that walking speed is important to improve health benefits, especially in terms of lowering the risk of cardiovascular disease. Walking about 8,000 steps a day may be a realistic and efficient way to improve your health and well-being, regardless of tracking methods or gender.