According to a recent study, your heart health can start to improve with just 2,300 daily steps. The research also shows that at just 4,000 daily steps, your risk of dying from any condition begins to decline.
The study also discovered that the effect increases with daily step count.
If we consider the most significant [death] decrease, 10,000 steps per day is actually still a valid assumption, according to research author Dr. Maciej Banach. He teaches cardiology at the Medical University of Lodz in Poland and also serves as an adjunct professor at the Johns Hopkins University School of Medicine’s Center for the Prevention of Cardiovascular Disease.
According to experts, 10,000 steps are equivalent to 4-5 kilometers of walking.
For the investigation, researchers examined 17 earlier studies with a total of 227,000 participants. They had been monitored for around seven years.
If adults over the age of 60 took between 6,000 and 10,000 steps per day, their risk of dying was lowered by 42%. There was a 49% decrease in younger adults when walked between 7,000& 13,000 steps every day, the study reflected.
The chance of dying from any cause is reduced by 15% for every 1,000 extra steps taken each day, while the risk of dying from cardiovascular disease is reduced by 7% for every additional 500 steps taken each day, according to Banach.Additionally, an excessive number of steps is unheard of. An upper step limit has not yet been discovered by the researchers.
The study just found a relationship; it did not attempt to explain how or whether walking reduces the risk of dying. According to research, living a sedentary lifestyle can shorten your lifespan. Data from the World Health Organization show that physical inactivity contributes to 3.2 million deaths annually.
At the University of Massachusetts-Amherst’s Institute for Applied Life Sciences, Amanda Paluch teaches kinesiology as an assistant professor.
Paluch, who was not engaged in the research, noted that the findings “is consistent and reiterates what we have previously seen.”
The final word? “Move more and sit less,” she suggested.
According to Paluch, walking’s health advantages start significantly lower than 10,000 steps per day. “The situation is not all or nothing,”
If you don’t get 10,000 steps, she advised, don’t get discouraged. “Begin where you’re at. Making moderate, gradual increases in daily steps has advantages, according to Paluch.
She advised working your way up to 4,000 and then 5,000 if you are starting at 3,000. “These slow improvements can have a big impact on your health, so for those of you already logging more steps each day, keep it up.”