Traditional wisdom leads us to believe that the journey to a long and healthy life begins with 10,000 steps each day. For those leading a more sedentary lifestyle, this can be a challenging goal to maintain, and it has been known for a while that this belief is certainly a misconception.
By analyzing data from tens of thousands of people across four continents, which was collected from 15 existing studies, a research team has now arrived at a more comfortable number: the optimal figure may be closer to 6,000 steps a day, depending on your age. Amanda Paluch, an epidemiologist at the University of Massachusetts Amherst, explains, "What we observed was a gradual decline in risk with increased steps, until it levels off."
Evolution has honed our physiology for long-distance walking, allowing us to dissipate heat easily as we move back and forth like pendulums across the landscape in search of food and water, as reported by "Russia Today." This means that our metabolism, cardiovascular fitness, impact on our bones and muscles, and even mental health are all fine-tuned for a good walk. Integrating any form of walking into our busy schedules will significantly benefit us by helping us live longer, healthier, and happier lives. However, this is easier said than done for those stressed by time or lacking motivation, which is why technology companies have developed small devices that help us track our daily steps.
Half a century ago, Yamasa Clock and Instrument in Japan sought to capitalize on the buzz created by the Tokyo Olympics in 1964 by producing a step counter they named "Manpo-kei," which translates to 10,000 steps. However, getting this figure right can make the difference between encouraging everyone to get enough exercise or discouraging people entirely.
Last year, Paluch and her team published research based on a group of over 2,000 middle-aged individuals living across the United States, finding that taking at least 7,000 steps a day reduces the risk of early death by 50 to 70%. The phrase "at least" leads to some challenging tasks, and with questions remaining about whether more steps are better, and if walking at a faster pace is beneficial in any way, the research team expanded their network to include previously published studies.
The latest analysis included data on the health of 47,471 adults from Asia, Australia, Europe, and North America, revealing that 25% of adults who walked more steps each day had a 40 to 53% lower risk of death compared to those in the lowest 25% of step counts. For adults aged 60 years or older, this reduced risk corresponds to around 6,000 to 8,000 steps per day. While walking more may provide other benefits, reducing the risk of death is not necessarily one of them.
The study found that younger individuals could walk a bit more, but there was no evidence that walking more than 8,000 to 10,000 steps daily would definitely lead to a longer life. Paluch summarizes: "The main takeaway is that there is a lot of evidence suggesting that moving just a little more is beneficial, especially for those who are very inactive." Engaging in half an hour of vigorous activity each day can provide a significant boost for those who sit a lot. Additionally, incorporating some strength training in older age can help keep our brains sharp and maintain the health of our hearts and bones; this research was published in "The Lancet: Public Health."
