An increasingly common question has emerged: “How many Steps a day should I walk to derive a Health Benefits?” This query has now been met with a significant breakthrough. A comprehensive meta-study examining 12 separate investigations has revealed the most definitive answer yet.
The research findings suggest that the threshold for experiencing health benefits begins at a modest 2,500 to 2,700 steps daily. However, for the most robust defense against cardiovascular disease, a daily step count of 7,000 steps is the magic number, precisely 7,126, to be exact. Additionally, the most significant reduction in the risk of mortality occurs with approximately 9,000 steps daily, equivalent to 8,763 steps precisely.
Remarkably, the risk of all-cause death was reduced by 8% with 2,500 steps, while cardiovascular events were reduced by 11% with 2,700 steps. Moreover, stepping up to 9,000 measures a day potentially leads to a substantial 60% decrease in the chance of premature mortality, and walking 7,000 steps lowers the risk of cardiovascular disease by an impressive 51%.
Interestingly, the much-touted 10,000 steps per day goal, widely popularized for decades, has yet to be debunked as a mere marketing strategy with no scientific basis. This revelation questions the long-held belief that 10,000 steps are necessary for optimal health.
Furthermore, the study also emphasizes the additional health benefits associated with varying walking speeds, revealing that intermediate and high walking speeds contribute positively to overall health, independent of step counts.
Unveiling the Power of Steps for Health Benefits
The meta-study, involving 111,309 individuals wearing accelerometers or fitness trackers, represents a significant leap forward in understanding the relationship between steps and health outcomes. Senior investigator Dr. Thijs M.H. Eijsvogels highlights the study’s groundbreaking nature, emphasizing its potential contribution to future physical activity guidelines.
Reiterating the study’s significance, Dr. Amanda Paluch, an assistant professor of kinesiology at the University of Massachusetts, underscores the importance of incremental progress, suggesting that any step count can be a starting point for achieving better health.
In agreement, Dr. Cheng Ha-Chen, a cardiologist and medical director, acknowledges the study’s wide-ranging implications, particularly for older people. Emphasizing the importance of setting achievable goals for older individuals, Dr. Chen encourages integrating small, manageable steps into daily routines to promote overall well-being.
Based on the study, it has been suggested that any action, whatever its size, can make an important step towards achieving a healthier lifestyle.
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