After analyzing data on the activity levels of tens of thousands of people across four continents, gathered from 15 studies, a team of researchers concluded that the optimal number of daily steps is around 7,000. This figure may vary depending on a person’s age.
How Many Steps a Day Are Needed for Longevity: Research Findings
In 2021, Amanda Paluch’s team from the University of Massachusetts Amherst published the results of a study based on a sample of over 2,000 middle-aged individuals living throughout the United States. The researchers found that taking at least 7,000 steps a day reduces the risk of premature death by 50 to 70 percent.
The next significant research phase for the team was a meta-analysis conducted in 2022. This study aggregated health data and step counts from 47,471 adult participants from Asia, Australia, Europe, and North America. This time, scientists discovered that the top 25 percent of adults who took the most steps daily had a 40 to 53 percent lower risk of dying compared to the bottom 25 percent of participants who took the fewest steps.
The team found that for adults aged 60 and older, the optimal number of daily steps ranges between 6,000 and 8,000. Meanwhile, for younger participants, the beneficial minimum for living a long and healthy life was 8,000 steps or more.
Why 10,000 Steps a Day is a Myth Without Scientific Basis
Half a century ago, the Yamasa Clock and Instrument Company from Japan sought to capitalize on the excitement surrounding the . They released a pedometer called “Manpo-kei,” which translates to “10,000 Steps Meter.”
This figure was not derived from rigorous scientific research; rather, it was a product of good old marketing. This appealing “round” number somewhat intimidated people with the prospect of fatigue from walking, yet it was still a more or less achievable goal to strive for. Since then, the 10,000-step minimum, along with Japanese pedometers, has been promoted among the global population. “It was a kind of straightforward communication tool for health messaging,” noted Paluch.
However, in reality, this number sometimes did more harm than good. Instead of encouraging people to engage in physical activity, it occasionally led to discouragement from attempting long-distance walking altogether.
Research Conclusions: How Many Steps a Day for Health and Longevity
Humans are built for movement. Evolution has shaped our physiology so that we can cover great distances in search of food and water. This means that our metabolism, cardiovascular health, bone and muscle condition, and even mental well-being are all geared towards appreciating a good walk. Any walk that we can fit into our busy schedules helps us live longer, healthier, and happier lives. This is what the team concluded from their extensive research.
The researchers consider their main achievement to be the accumulation of substantial evidence supporting the benefits of walking, even over relatively short distances. This information will be particularly useful for those who are less active, said Amanda Paluch. For instance, Professor Maciej Banach, author of another study on the impact of walking on health, believes that just .
Half an hour of vigorous activity each day can be a significant motivator for those leading a sedentary lifestyle: for example, . Researchers also believe that incorporating some strength training into daily routines will help maintain health and strength in older age.
The findings from the study were published in The Lancet: Public Health.
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