In the quest for a healthy lifestyle, we’ve often been told to aim for 10,000 steps per day. However, recent research has debunked this long-standing belief. While there’s no denying that achieving 10,000 steps daily is beneficial, it turns out that sometimes the bare minimum is all we need to maintain good health. So, where does this minimum threshold lie?
A groundbreaking paper published in the European Journal of Preventive Cardiology sheds light on this question. The study analysed 17 previous research papers on daily step counts and their correlation with the risk of death. The findings were quite specific: walking 2,337 steps per day was identified as the threshold necessary to reduce the risk of death from cardiovascular diseases, while 3,967 steps were needed to reduce the risk of death from any cause.
Interestingly, the research also revealed that every additional 500 steps taken per day were associated with a 7% reduction in the risk of death from heart disease. Similarly, each extra 1,000 steps correlated with a 15% reduction in the risk of death from any cause. This means that the more steps we take, the better our health outcomes.
To determine the upper limit of step counts, the study examined the effects of walking up to 20,000 steps per day, equivalent to approximately 10 miles. The results confirmed that even at this higher range, more steps were still beneficial for our health. However, the research team emphasises that starting with as little as 2,500 steps per day, equivalent to one mile, already confers health benefits. This is great news for anyone looking to kickstart their fitness journey from scratch.
Lead author of the study, Professor Maciej Banach, a renowned cardiologist at the Medical University of Lodz in Poland, highlights the universality of these findings. Regardless of age, gender, or geographical location, the positive impact of walking more steps applies to everyone. Whether you reside in a temperate, subtropical, or subpolar region, or even in a mixed climate area, increasing your step count can improve your health.
The meta-analysis involved a comprehensive examination of health data from a staggering 226,889 individuals, with an average age of 64, who were followed for approximately seven years. Intriguingly, the research discovered that those under the age of 60 could reduce their mortality risk by nearly half by walking between 7,000 and 13,000 steps daily. Similarly, individuals over the age of 60 who walked between 6,000 and 10,000 steps daily experienced a remarkable 42% reduction in mortality risk.
Considering that heart disease remains the leading cause of death in Malaysia, understanding the precise number of steps required to reap these benefits can be life-changing. By establishing a manageable minimum, exercise becomes more accessible to those with limited time or physical capabilities.
It’s important to note that this study provides valuable insights into the relationship between step counts and mortality risk. However, it’s always advisable to consult with healthcare professionals before making any significant changes to your exercise routine. They can offer personalised guidance based on your specific health needs and goals.
The notion of achieving 10,000 steps per day as the ultimate goal for good health has been challenged by recent research. While more steps are generally better, the study reveals that even modest increases in daily step counts can have a significant impact on reducing the risk of death from cardiovascular diseases and all causes. So, whether you’re starting from zero or aiming for higher step counts, every stride you take brings you closer to a healthier life.
