The Magic Number: Why You Should Walk More Than You Think
Is the popular "10,000 steps a day" rule just a myth? A new scientific review suggests it very well may be. While considered a fitness gold standard for decades, researchers are now saying less may be more when it comes to reaping the benefits of walking. The research, published in Preventive Medicine, tackled the topic of walking and expressed concerns about the lack of scientific backing for specific step counts.
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Not getting enough physical activity can increase the risk of heart disease, obesity, diabetes, certain cancers and other chronic conditions.
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The truth is likely somewhere in between. A 2019 study found older women who took 4,400 steps a day had a lower risk of premature death compared to those who walked just 2,700 steps.
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What is the recommended minimum number of steps per day to see health benefits?
## The Magic Number: Why You Should Walk More Than You Think
**Host:** Joining us today to discuss the latest research on walking and its health benefits is Dr. Emily Carter, a leading expert in geriatric health and fitness. Dr. Carter, welcome to the show!
**Dr. Carter:** Thanks for having me. It’s a pleasure to be here.
**Host:** So, for years we’ve been told to aim for 10,000 steps a day. Is that still the goal?
**Dr. Carter:** Well, new research is suggesting that the magic number may actually be lower. While 10,000 steps was popularized in a marketing campaign, there hasn’t been much scientific evidence to support that specific number.
**Host:** Interesting! What does the research say then, about how many steps we actually need?
**Dr. Carter:** A recent review published in *Preventive Medicine* found that as few as 3,143 steps a day can be effective in fighting premature death. Other studies show that older adults benefit from around 4,400 steps, while younger adults may see the most benefits around 9,000.
**Host:** So it seems it genuinely depends on age and individual factors?
**Dr. Carter:** Exactly. The key takeaway here is that any amount of walking is better than none. Even small increases in daily step count can have a positive impact on your health.
**Host:** That’s encouraging news for people who may feel overwhelmed by the idea of reaching 10,000 steps. Any final thoughts for our viewers?
**Dr. Carter:** Don’t get discouraged by specific numbers. Start with what’s achievable for you and gradually increase your step count over time. Every step counts towards a healthier you.
**Host:** Dr. Carter, thank you for sharing your expertise with us today.
**Dr. Carter:** It was my pleasure.