Forget 10,000 Steps: New Study Finds Just 3,143 Steps Can Protect Against Premature Death
A new scientific review finds that just 3,143 steps can protect against premature death, with optimal daily steps falling somewhere between 7,000 and 9,000.
The Evolution of the 10,000 Steps Per Day Guideline
Ten thousand daily steps has become the gold standard for walking since the concept was popularized by a 1965 marketing campaign for a pedometer made in Japan. However, a new scientific review suggests that the "guideline lacks evidence-based support."
Recent Research Challenges the 10,000 Steps Per Day Guideline
Several studies have questioned the one-size-fits-all effectiveness of 10,000 steps in lowering the risk of various diseases and preventing early death. A 2019 study found that older women who took 4,400 steps a day had a lower risk of premature death compared to those who walked only 2,700 steps. The health benefits plateaued at about 7,500 daily steps.
The New Research Findings
The latest large-scale analysis determined that adults under 70 can enjoy significant health benefits with just 4,000 steps a day. The premature death risk appears to level off with a daily step count between 8,000 and 10,000. Seniors 70 and older, meanwhile, can experience health benefits at just 2,500 steps a day.
The Average American’s Step Count
The average American walks 3,000 to 4,000 daily steps – or about 1.5 to 2 miles. Walking less than 5,000 steps a day is generally considered a "sedentary" lifestyle.
The Importance of Physical Activity
Walking and other physical activity can decrease the risk of heart disease, obesity, diabetes, stroke, certain cancers, and other chronic conditions. It’s a low-impact exercise that doesn’t require any special equipment and can help with weight loss, lower blood pressure and cholesterol, improve sleep, strengthen bones, and more.
Conclusion
The new study finds that just 3,143 steps can protect against premature death, with optimal daily steps falling somewhere between 7,000 and 9,000. It’s time to reevaluate the 10,000 steps per day guideline and focus on individualized physical activity goals.
Frequently Asked Questions
Q: How many steps should I aim for each day?
A: The new study suggests aiming for between 3,143 and 9,000 steps per day, depending on age and fitness level.
Q: Is 10,000 steps per day still a good goal?
A: No, the new study finds that the 10,000 steps per day guideline lacks evidence-based support and may not be the most effective way to achieve optimal health.
Q: What are the benefits of regular physical activity?
A: Regular physical activity can help with weight loss, lower blood pressure and cholesterol, improve sleep, strengthen bones, and reduce the risk of chronic diseases.
Q: How can I make my walking routine more engaging?
A: Try walking to the tune of an uptempo song, alternating between fast and slow paces, incorporating strength training, and adding in hills to mix things up.
