How many steps do you need to walk daily?
Last reviewed: 07.06.2024
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Scientists have revised their opinion on how many steps you need to walk every day to maintain a healthy body. It turned out that this figure is somewhat less than was commonly believed. According to the results of a new study, to reduce the risk of mortality from various causes it is necessary to walk from two to four thousand steps every day.
There is plenty of evidence of the negative effects of hypodynamia on the cardiovascular and musculoskeletal system, metabolism and the entire body. Until now, the recommended number of steps per day from the Center for Disease Control and Prevention was 10,000. A new study has shown that this figure can be significantly reduced to 2-4 thousand steps.
The scientific work was carried out by Polish specialists from the Medical University of Lodz. Scientists wanted to find out the optimal number of steps to maintain a healthy body. In total, seventeen cumulative projects with a total number of participants of more than 225 thousand were analyzed. The bulk of participants were healthy people or patients at risk for cardiovascular pathologies. The follow-up lasted more than seven years. The average age category of the participants was 64 years. There were approximately equal numbers of men and women.
The study demonstrated the following result: about four thousand steps daily reduces the risks of mortality from any cause, and 2300-2350 steps reduces the risk of death from cardiovascular disease. Increasing activity by one thousand steps further reduces risks of mortality from any cause by 15%, and increasing activity by 500 steps reduces risks from cardiovascular causes alone by 7%.
Sixty-year-old patients and older people showed a smaller reduction in mortality risks compared to younger participants. Elderly individuals who walked 6-10 thousand steps daily had a risk reduction of about 42%, while younger participants who walked about the same number of steps had a 49% risk reduction. Walking more steps (13,000-20,000) only increased the benefits.
The study indicates that there is a clear relationship between daily physical activity (walking) and the likelihood of death from any cause and cardiovascular disorders. Scientists say that walking is the most natural form of human mobility, and at the same time the most affordable and easy way to maintain physical activity and at the same time extend the period of healthy life. Walking can be athletic, Nordic, strolling (especially suitable for the elderly and obese patients), vigorous walking. Walking can be used by the elderly, pregnant women, fat people, patients who have had a heart attack or stroke, as well as completely untrained people. It is important to keep a comfortable pace and not to forget about systematic (daily) training.
The results of the study can be accessed by going to link