Researchers from the University of Granada have identified the optimal number of steps needed per day to significantly reduce the risk of premature death. Contrary to the popular belief of aiming for 10,000 steps, the study reveals that most of the benefits can be achieved by walking around 7,000 steps daily.
As the international physical activity recommendations advise adults to engage in 150-300 minutes of moderate-intensity exercise per week, the study's findings on step counts offer a practical and accessible way to track physical activity.
The research, published in the prestigious Journal of the American College of Cardiology, not only sheds light on the ideal step count but also emphasizes the importance of walking at a brisk pace. The findings indicate that walking faster provides additional health benefits, particularly in reducing the risk of cardiovascular disease.
The study, conducted in collaboration with researchers from the Netherlands, Spain, and the United States, involved a systematic literature review and meta-analysis of data from twelve international studies, with over 110,000 participants.
Lead author of the study, Professor Francisco B. Ortega from the University of Granada's Department of Physical Education and Sports, explains the origins of the 10,000 steps myth, stating that it had no scientific basis and was merely an idea that emerged in Japan during the 1960s.
The results of this study align with recent research, highlighting that health benefits can be obtained with less than 10,000 steps. What sets this study apart is the establishment of clear step targets. Esmée Bakker, Marie Curie Postdoctoral Research Fellow at the University of Granada and one of the lead authors, emphasizes that even small increases in the number of steps per day can have measurable benefits, especially for individuals with low levels of physical activity. Bakker suggests setting small, achievable goals and gradually increasing the number of steps.
Importantly, the study found no significant difference between men and women. It also revealed that faster walking is associated with a reduced risk of mortality, regardless of the total number of steps taken each day. Bakker adds that the method of counting steps, whether through a smartwatch, wrist-based activity tracker, or smartphone, does not affect the step targets.
While the study sets the optimal number of steps at 8,000, Professor Ortega emphasizes that walking more steps is never harmful. In fact, the research indicates that even walking up to 16,000 steps a day provides additional benefits compared to the 7,000-9,000 range, albeit with small differences in risk reduction. Ortega also highlights the importance of age-appropriate step targets, with younger individuals able to aim for higher numbers.
It is crucial to note that this study solely focused on the risk of all-cause mortality and cardiovascular disease. Other studies have demonstrated that engaging in moderate to vigorous physical activity offers numerous health benefits, such as improved sleep quality and mental well-being.
The simplicity of counting steps using smartphones, smartwatches, or wristbands makes it easier for individuals to measure their daily activity levels.
