The benefits of being outdoors and moving around on a person’s physical health have long been known. Walking is the most natural and straightforward recreation that strengthens muscles, protects the heart, stimulates circulation, and strengthens the immune system. A German study found that walking also affects our brains. This is true even if we spend just an hour a day surrounded by trees and greenery. However, we often ask how many steps we should take each day. Although 10,000 is the magic number for many, research shows that even a smaller number can bring numerous benefits.
Results of the study
A research team from the National Cancer Institute (NCI) and the National Institute on Aging (NIA), in collaboration with the US Centers for Disease Control and Prevention (CDC), conducted an extensive analysis. They studied the impact of the number of steps and intensity of walking on the risk of mortality among the general population in the United States. Using data from the National Health and Safety Executive (NHANES) survey collected between 2003 and 2006, experts analysed how different physical activity levels affect longevity. The study’s results, published March 24, 2020, in the prestigious journal JAMA, shed new light on the role of daily walking in reducing the risk of disease and mortality.
The team analysed data from people over 40 who wore an accelerometer. This device measures the number of steps and cadence (steps per minute) during weekly waking hours. They then collected mortality data over the next decade, including deaths from cancer and heart disease. According to nih.gov, in their analysis, the researchers compared the risk of death among people who walked fewer than 4,000 steps per day up to 8,000 and 12,000 or more steps. They also examined whether the intensity of the steps was associated with better health outcomes.
Statistics and percentages.
During the 10-year study, 1,165 of the 4,840 participants died. Of the total, 406 died of heart disease and 283 of cancer. Compared with people who walked 4,000 steps a day, those who walked 8,000 steps a day at the start of the study had a 50% lower risk of death from any cause. Those who walked 12,000 steps a day had a 65% lower risk of death. Increased step counts were also associated with lower rates of death from heart disease and cancer. The researchers concluded that the benefits of frequent exercise apply to everyone. This was regardless of age, gender, and race.
Conclusion:
“We wanted to explore this question to help people better understand the health benefits of counting steps through fitness devices and mobile apps,” said Dr. Pedro Saint-Maurice of the NCI. These findings are consistent with current recommendations that adults should move more and sit less during the day. However, because the study was observational, it is impossible to say that increased physical activity caused a reduced risk of death. The higher number of steps indicates that participants were in better health. This could have affected the results.
The number of steps needed daily for optimal health benefits varies depending on an individual’s age and physical condition. Although a goal of 10,000 steps is often mentioned, recent research suggests significant health benefits can be achieved with as little as 4,000 to 8,000 steps per day. For example, people under 60 can reduce their risk of premature death by reaching between 8,000 and 10,000 steps per day. In comparison, older people see benefits as early as 6,000 to 8,000 daily steps.
Your goal is to improve your health. Setting an initial goal of 4,000-7,500 steps daily can provide noticeable health benefits. This is especially true for older adults. According to recommendations from the Centers for Disease Control and Prevention (CDC) and the National Institutes of Health (NIH), younger people may see additional benefits by increasing their daily steps to more than 8,000.