Scientists: even 4,000 steps a day reduce the risk of death. And how long do you go?

Miscellaneous / by admin / August 10, 2023

The notorious 10,000 steps is, of course, good, but not at all necessary.

Scientists analyzed data from 17 studies with a total sample of 226,889 people and found: at least 3,967 steps in day reduce the risk of death from any cause, and 2,337 steps are enough to reduce the risk of death from cardiovascular diseases. About it writes The Guardian, citing a new article in the European Journal of Preventive Cardiology.

The scientists also write that 500 extra steps a day were associated with a reduction in mortality from CVD by 7%, and an extra 1,000 steps reduced the risk of death from any cause by 15%.

The study demonstrates that even a minimal transition from inactivity to low physical activity can bring health benefits, scientists say.

Our research confirms that the more you walk, the better. We found that this applies to both men and women, regardless of age and regardless of whether you live in a temperate, subtropical, or subpolar region of the world, or in a region with mixed climate.

Maciej Banach

lead author of the study

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In the younger age groups, the most dramatic improvement in health was seen in individuals taking between 7,000 and 13,000 steps per day, and those aged 60 and over between 6,000 and 10,000 steps.

A sedentary lifestyle has been associated with an increased risk of death from cardiovascular disease and cancer, as well as an increased risk of developing type 2 diabetes.

It is important to note here that the meta-analysis of studies cannot prove that increasing the number of daily steps causes a direct reduction in the risk of death. The findings of scientists demonstrate only the identified relationship. Also, this study did not test the effect of step counting on people with various diseases, that is, all participants were generally healthy.

We still need good research to see if these benefits might exist for intense activities such as marathons and Ironman competitions, as well as for different populations of different ages and with various related problems with health. However, it seems that, as in the case of pharmacological treatment, we should first think about lifestyle changes.

Maciej Banach

How much do you walk daily? Share the numbers in the comments.