Exercise scientists have disproven the idea that achieving 10,000 steps daily is essential for health and longevity. They argue that even a small amount of movement is beneficial, although more is preferable. A recent study reinforces the idea that a relatively modest number of daily steps can lead to significant health benefits.
In this research, 17 studies were examined, each assessing the number of steps individuals took over approximately a week, followed by tracking their health outcomes for around seven years. The findings indicated that maintaining a routine of just under 4,000 steps per day was linked to a reduced risk of mortality from any cause, including cardiovascular disease.
To put this into perspective, Dr. Seth Shay Martin, a cardiologist at Johns Hopkins Medicine and a study author, explained that this amounts to a 30- to 45-minute walk, roughly equivalent to 2 miles. However, this varies depending on the individual. Dr. Randal Thomas, a preventive cardiology specialist at the Mayo Clinic not involved in the study, stated that going for a walk is the most recommended form of exercise.
The research revealed that mortality risk decreased by 15 percent with 1,000 additional steps taken. While the study couldn’t definitively establish whether the steps directly caused a decrease in disease development and mortality, the observed benefits were clear. However, it’s imperative to note that the 4,000-step target isn’t a universal benchmark, as explained by Jennifer Heisz, an associate professor at McMaster University and author of ” When Your Body Moves, Your Mind Heals”.
Dr. Martin emphasized that the focus should be on more movement being better, rather than fixating on reaching a specific step count. This principle is firmly established in exercise research, according to Dr. I-Min Lee, an expert on step counts and health at Harvard Medical School, who wasn’t involved in the study. The ongoing research underscores that any form of exercise contributes positively to health; even the small bursts of movement we engage in daily accumulate and make a difference.
Heisz noted that those who don’t consider themselves active or face challenges due to chronic conditions might underestimate their movement. Added a short walk or extra movement can have a significant impact. Dr. Lee mentioned that individuals with high step counts are often active through running or sports. In contrast, those with fewer steps stand to gain the most from increased movement.
For those looking to get more exercise, Dr. Martin suggests starting by assessing baseline steps using a fitness tracker or smartphone step counter. Incorporating just one walk into your daily routine, such as taking phone calls while walking or parking farther away, can be an ideal starting point. Heisz advocated the idea that “some are better than none,” highlighting the mental and physical benefits of short movement breaks.
In conclusion, research indicates that consistent movement, even in small amounts, can lead to substantial health benefits. The emphasis should be on increasing movement gradually and recognizing the positive impact of any form of exercise.