April 21, 2023 – Brian Smith has always been an on-the-go guy. The 32-year-old editor from Santa Fe, New Mexico, enjoys hiking, mountain biking, skiing, anything outdoors, and he can probably count on it. But when his daughter was born about 6 months ago, the time for all those activities was reduced. and Smith found himself with the easiest and most convenient type of exercise available to him: walking.
What Smith has found interesting is that he feels almost as fit and healthy as a walker as he does with his other activities. And because he wears a smartwatch, he’s aware of his step count, which is usually around 8,500 a day. Turns out, that number is probably on point for lowering death rates from all causes.
This goes against what the world, and even the CDC, have long considered the “magic number” for daily steps: 10,000. Fitness trackers have embraced that number, and users have worked hard to catch up. As it turns out, that 10,000-step goal is pretty arbitrary and actually goes back to one of the first pedometers ever made, coming from Japan. Translated, the name of that pedometer was “10,000 steps.” A recent study suggests that the actual goal might be lower, ideally somewhere in the 8,000-step range, done several times a week. Smith may be onto something.
The study, which appeared in JAMA Open Network, collected data from more than 3,100 people during a week of activity in 2005 and 2006, then followed up their mortality data in 2019. The results reject the idea that 10,000 steps a day are necessary to reduce deaths caused by heart problems and blood vessels and deaths from other causes. Instead, the authors found that people in the study who walked at least 8,000 steps 1 or 2 days per week were less likely to die within 10 years. After that marker, profits largely plateaued.
“Regularly walking any distance has multiple health benefits,” he said. Karla Robinson, MD, medical editor at GoodRx. a report on JAMA Internal Medicine found that walking a minimum of 4,400 steps per day for older adults had significant health benefits compared to those who walked fewer than 4,400 steps per day. The health benefits increase with the number of steps you take up to about 7,500 steps per day, she said.
What to do with the data
All of this data can be confusing, especially if you’re someone who’s been aiming for the 10,000-step goal. There’s no need to go back that number if it’s something you enjoy and can fit in with. But the latest research finding is good news for those who may find bigger steps challenging.
“Any amount of walking is beneficial, and if you’re averaging 10,000 steps or more per day, don’t feel the need to cut back on that number,” Robinson said. “If you’re looking for a step goal to maximize health benefits, around 8,000 steps is a great benchmark.”
Renee Deehan, PhD, vice president of science and artificial intelligence at InsideTracker, a personalized wellness platform, agrees with that advice. The company recently conducted its own analysis of 22 published articles that evaluated the impact of step counting on mortality and/or metabolic syndrome/type 2 diabetes. They found that most studies reported a dose-dependent effect with respect to reducing deaths from all causes.
“That is, the more steps a day are taken, they are associated with less and less risk,” Deehan said. “However, most studies indicated a plateau, where reductions leveled off.”
From InsideTracker’s perspective, then, “Under optimal conditions, you could continue to take 10,000 steps a day, but if you can get to 7,000, that’s a great goal,” he said. “The key piece is to make movement a habit and a regular part of the day.”
This may appear as if you hide in steps throughout the day; For some people, finding 30 to 60 minutes of exercise each day can be difficult. “Take the stairs or close a meeting 5 minutes early several times a day to walk around the kitchen or the block,” Deehan suggested. “That adds up over the weeks, months and years.”
If you’re wondering how brisk your walk should be, Robinson said a pace of about 3 to 4 miles per hour will yield the most health benefits, but even a leisurely walk will suffice. “Walking won’t make your heart rate go up particularly,” he said. “However, it is a great way to burn low-impact calories and can also help lower blood pressure, improve blood sugar, and promote heart health.”
Walking “prescriptions” will also vary based on age and overall health. He JAMA Open Network The analysis, for example, found that for people older than 60, the health benefits plateaued at 6,000 steps per day, compared to about 8,000 steps for their younger counterparts.
Robinson has made it a point to specialize his recommendations for his patients. “For some people, even the goal of 4,400 steps a day is a lofty goal,” she said. “As a provider, it’s important to meet people where they are and customize your fitness plan based on their health history and individual needs.”
At the end of the day, it’s consistency that counts, regardless of how that may seem to you at a certain stage in life. While Smith has certainly lost all the time he used to have for outdoor recreation, he’s confident he’ll be back soon, thanks to his walking routine. . “I’ve been surprised that my base fitness is so good just by walking,” he said. “In the past, when I had less active periods in my life, getting back to my normal activity level was a bit difficult. I don’t think that’s the case after constant walking.”
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