It's been said for a long time that you need to take 10,000 steps a day to stay fit and healthy. However, a new study suggests that fewer than 5,000 steps might be enough to see benefits.
An analysis of over 226,000 people worldwide found that 4,000 steps were adequate to start lowering the risk of premature death from any cause. Just a little over 2,300 steps were sufficient to benefit the heart and blood vessels.
The more steps you take, the more health advantages you gain, according to the researchers. Every extra 1,000 steps beyond 4,000 reduced the risk of early death by 15% up to 20,000 steps.
This research was conducted by a team from the Medical University of Lodz in Poland and Johns Hopkins University School of Medicine in the U.S. They found that these walking benefits applied to all ages and genders, no matter where they lived. Yet, the largest benefits were observed among those under 60.
Professor Maciej Banach from the Lodz university highlighted that while advanced drugs were increasing in number for treatment, they weren't the only solution. He stated, "I believe we should always emphasise that lifestyle changes, including diet and exercise, which was a main hero of our analysis, might be at least as, or even more, effective in reducing cardiovascular risk and prolonging lives."
World Health Organization data indicates that insufficient physical activity leads to 3.2 million deaths yearly, making it the fourth most common cause of death globally.
Honey Fine, a personal trainer and instructor for fitness company Barry's, emphasizes the problems from sitting too much. She mentions the importance of non-exercise activity thermogenesis, which is essentially everything we do that uses energy and burns calories, like standing, carrying things, or pacing while on the phone.
Ms. Fine states that although incorporating regular walks might seem daunting, the rewards for your health are significant. Walking can lower blood pressure, strengthen muscles, increase energy levels, and improve mental health.
Moreover, walking provides a break from screens and other distractions. It's suitable for "almost anybody" since it's low impact and easy on joints and muscles.