If we want to live long and good years, we certainly have to walk every day. However, it is not necessary to take 10,000 steps a day, a new study reveals.
As it showed, the risk of dying from any cause starts to drop by less than half. Especially, from cardiovascular causes it also decreases with one fifth of them.
On the contrary, however, the more steps one takes, the more one benefits. What is the maximum useful number? Maybe twice as many as 10,000, the researchers say!
It is now well established that a sedentary lifestyle is associated with poor health. Until now, however, it has not been clarified how active we should be to preserve it. In particular, it remains unclear how many steps we need each day or whether there is an upper limit beyond which additional health benefits are negligible.
To investigate, scientists in Poland and the US combined data from 17 previous clinical studies. A total of 226,889 volunteers had participated in them.
the findings
The findings are published in the European Journal of Preventive Cardiology (EJPC). As the researchers report, the risk of death began to decrease:
Of the 2,337 steps, in terms of cardiovascular disease
Of the 3,967, in respect of all causes
The longer the volunteers walked, however, the greater the benefit. In fact, for every 1,000 additional steps taken per day, the risk of death from any cause was reduced by an additional 15%. Accordingly, for each additional 500 a day the risk of death from cardiovascular causes was reduced by 7%.
Even when the volunteers reached 20,000 steps a day, they saw significant health benefits. Researchers have not yet found an upper limit beyond which there is no additional benefit.
The steps by age
The study also showed that at younger ages, the greatest benefits are seen in those who take between 7,000 and 13,000 steps per day. Over the age of 60, health seems to benefit most with 6,000 to 10,000 a day.
These findings confirm that “the more you walk, the better,” said lead researcher Dr. Maciej Banach, Professor of Cardiology at the Medical University of Lodz in Poland and Associate Professor at Johns Hopkins University, USA.
“This applies to men and women, regardless of age, place of residence and weather conditions. Our analysis suggests that just 4,000 steps a day has a significant reduction in all-cause mortality. With even less, deaths from cardiovascular causes are reduced,” he added.
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