Doesn’t achieving the 10,000 steps mark feel like an accomplishment? Although taxing, some people walk miles out of passion, while others feel obligated to do so in order to stay fit and healthy. Surely walking is a great way to boost overall health, but is finishing 10k steps really that necessary? New study says no, adding that benefits can be attained by walking just 4,000 steps daily. Surprised? Here’s what you need to know…
Study Findings
According to a new research review that analysed more than 226,000 people worldwide, 4,000 steps was enough to begin lowering the risk of dying prematurely of any cause.
The study, published in the European Journal of Preventive Cardiology, found increased movement provided more health benefits, adding that each additional 1,000 steps per day (beyond the 4,000 up to 20,000 steps) is associated with a roughly 15% lower risk of dying early. Furthermore, an increase to 500 steps was associated with a 7% decrease in Cardiovascular (CV) mortality.
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The team from the Medical University of Lodz in Poland and Johns Hopkins University School of Medicine in the US concluded that one needs at least 3,967 steps daily to reduce the risk of dying “from every cause” and 2,337 steps daily to lower the risk of Cardiovascular Diseases (CVDs).
The research noted that the biggest benefactors in the study were people over 60 years of age, who saw a drop of 42% in mortality risk when they walked between 6-10k steps per day. Those younger than 60 saw a 49% drop when they walked between 7-13k steps per day.
The study author Maciej Banach, Professor of Cardiology at the Medical University of Lodz, Poland, and Adjunct Professor at the Ciccarone Center for the Prevention of Cardiovascular Disease, Johns Hopkins University School of Medicine, US, said, “We found that this (the benefits) applied to both men and women, irrespective of age, and irrespective of whether you live in a temperate, subtropical or subpolar region of the world, or a region with a mixture of climates.”
“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,” he added.
Why Physical Activity Is Important
According to the World Health Organization (WHO), physical inactivity is one of the leading risk factors for Noncommunicable Diseases (NCDs) and death worldwide. One in four adults and 81% of adolescents do not do enough physical activity, reports the global health body, adding that an estimated four to five million deaths per year could be prevented if the global population was more active.
Here are some ways physical activity can benefit your health and overall well-being:
- Improved cardiovascular health as exercise strengthens the heart and promotes efficient blood circulation
- Lower risk of obesity as physical activity burns calories and increases metabolism
- Enhanced muscular strength and endurance
- Improved mental health
- Higher bone density and reduced risk of osteoporosis
- Better flexibility and balance
- Improved sleep quality and overall energy levels
- Healthy immune system
- Improved cognitive function and brain health
How To Squeeze In More Steps To Your Routine
It is not that difficult or complicated to incorporate more steps into your routine. Here are simple strategies to help you increase your daily step count:
Take walking breaks in between work: Set a timer to remind yourself to take short walks throughout the day, even if it’s just a few minutes. Stand up, stretch, and walk around your workspace or home.
Use stairs: Do not always use the elevator, instead, opt for stairs whenever possible. Climbing stairs is an effective way to increase your step count and engage your leg muscles.
Walk short distances: For errands or short trips, do not drive or ride a bike, instead consider walking or cycling.
Walk the talk: Instead of sitting down to take phone calls, walk around while you talk. This can add up to a significant number of steps over time.
Walk your pets: If you have a pet, take them for longer or more frequent walks. It’s a win-win for both of you.
Schedule walks: Set aside specific times for walks or physical activity in your daily schedule. Treating it as an appointment can help ensure you make time for it.
Conclusion
Walking is the easiest way to keep yourself active and healthy. It is low-impact, which makes it convenient for those with injury or at risk of injury. Making it a part of your daily routine can help boost your overall health and the best part is, you don’t even need to complete 10,000 steps. Start slow and keep increasing your daily step count!