Walking has always been recommended for good health.
But the exact number of steps needed for better health has been debated. A recent large-scale study provides some clarity on this.
Walking: A Step Towards Better Health
A new study from the European Journal of Preventive Cardiology offers fresh insights into how many steps we should aim for.
Surprisingly, even 3967 steps a day can reduce the risk of dying from any cause. Want to protect your heart? 2337 steps a day can lower the chance of dying from heart diseases.
However, more steps equal more benefits. Each extra 1000 steps can lower the risk of death by 15%, and every additional 500 steps reduce heart disease-related deaths by 7%.
No Limit to the Benefits
Led by Professor Maciej Banach, the research included data from 226,889 people from 17 global studies. The intriguing finding was that the health benefits kept increasing even for those walking as much as 20,000 steps daily.
There was no upper limit identified. Prof. Banach emphasized that around 4,000 steps a day can make a significant difference in health, regardless of where one lives or their age and gender.
Physical inactivity has been a global concern. According to the World Health Organization, lack of exercise is a top cause of death worldwide, causing 3.2 million deaths yearly.
Notably, women and people in richer countries tend to be less active. The recent COVID-19 pandemic only worsened this situation.
A Deeper Dive into the Data
Dr. Ibadete Bytyçi, the paper’s senior author, highlighted the study’s uniqueness. It’s the first to explore walking effects up to 20,000 steps and consider age, gender, and regional variations.
The research also indicated differences in health benefits based on age. Older adults (60+) walking 6,000-10,000 steps daily had a 42% lower death risk, while younger ones walking 7,000-13,000 steps saw a 49% reduction.
Prof. Banach stressed the importance of lifestyle changes, like walking, in health management. He believes such simple exercises might be as effective, if not more, than advanced medications in prolonging lives.
However, there are limitations to the study. The research was observational, so it couldn’t definitively say that walking directly caused better health.
Moreover, participants were generally healthy at the start, and the study didn’t account for differences in race, socioeconomic status, or the exact methods used to count steps.
In conclusion, walking is beneficial, and it’s never too late to start. While the ideal step count may vary among individuals, every step counts towards a healthier life.
If you care about health, please read studies about how eating eggs can help reduce heart disease risk, and herbal supplements could harm your heart rhythm.
For more information about health, please see recent studies that olive oil may help you live longer, and vitamin D could help lower the risk of autoimmune diseases.
The study was published in the European Journal of Preventive Cardiology.
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