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An international research led by the University of Granada has, for the first time, determined the optimal number of steps for maximum health benefits. The study also highlights the added advantages of walking at a brisk pace. While the notion of walking 10,000 steps a day originated in Japan in the 1960s without scientific backing, this study reveals that, particularly in terms of reducing the risk of cardiovascular disease-related mortality, the majority of benefits are attained at around 7,000 steps.
The research, conducted in collaboration with institutions in the Netherlands, Spain, and the United States, underscores that taking 8,000 steps per day is the key to significantly lowering the risk of premature death. This equates to covering approximately 6.4 kilometers daily, considering the average length of a human stride.
Moreover, the study underscores that walking faster is more beneficial than a slower pace, especially in terms of reducing the risk of cardiovascular disease-related mortality, where the majority of benefits are seen at around 7,000 steps.
Published in the prestigious Journal of the American College of Cardiology, this research sets a clear step target based on a comprehensive analysis of data from twelve international studies involving over 110,000 participants. Unlike previous notions, the study dispels the myth that 10,000 steps are necessary for health benefits, instead suggesting that reaching 7,000-9,000 steps daily is a sensible and achievable goal for most individuals.
Furthermore, the study emphasizes that even small increments of 500 steps per day yield notable health improvements, particularly for those with lower levels of physical activity. This implies that setting realistic, incremental goals can lead to progress and an increased daily step count.
The research concludes that more steps, up to as many as 16,000 per day, are advantageous and do not pose a risk. However, the differences in risk reduction beyond 7,000-9,000 steps are relatively small. It is important to tailor step targets to age, with younger individuals able to aim for higher counts. Additionally, while the study focuses on the impact on all-cause mortality and cardiovascular disease, other research has demonstrated a multitude of health benefits associated with moderate and vigorous physical activity, including enhanced sleep quality and mental well-being. The study’s findings provide clear and easily measurable targets, aligning with national and international physical activity recommendations, and offer a straightforward way for individuals to track their compliance with these standards through readily available devices like smartphones and smartwatches.
