Walking 8,000 Steps Daily Reduces the Risk of Early Death

A recent global study, spearheaded by the University of Granada, has pinpointed the ideal number of steps for maximum health benefits and highlights the added advantages of walking at a brisk pace. Contrary to popular belief rooted in a non-scientific 1960s Japanese concept of aiming for 10,000 steps daily, the study establishes that around 8,000 steps significantly reduce the risk of premature death, particularly from cardiovascular disease.

Insights from Francisco B. Ortega’s Research

Led by Francisco B. Ortega, a professor at UGR’s Department of Physical Education and Sports, the research clarifies that 7,000 to 9,000 steps per day represent a reasonable health objective for most individuals. This conclusion emerges from a comprehensive analysis of twelve international studies involving over 110,000 participants.

What sets this study apart is its clear step targets, suggesting that even small increments in daily steps—500 additional steps—yield health improvements, especially for those with low physical activity levels. The findings emphasize the feasibility of setting achievable goals, gradually increasing daily steps to enhance health benefits over time.

Gender Neutrality and Walking Pace

However, the research indicated no discernible gender difference and highlighted that a quicker walking pace correlates with a decreased mortality risk, irrespective of the total daily step count. Esmée Bakker emphasized that the method of step tracking, whether through a smartwatch, wrist-based activity tracker, or smartphone in one’s pocket, does not alter the recommended step targets.

Despite the established health benefits between 7,000 and 9,000 steps a day, the study asserted that surpassing this range, even up to 16,000 steps, does not pose a risk. Francisco B. Ortega emphasized that more steps are always beneficial, although the additional advantages beyond 7,000-9,000 steps are relatively small. The study also underscored the importance of setting age-appropriate step targets, acknowledging that younger individuals can aim for higher counts.

Study Focus and Health Implications

Ortega clarified that their study focused solely on the impact on all-cause mortality and cardiovascular disease risk. He highlighted the broader scientific evidence supporting the benefits of moderate to vigorous physical activity, including improvements in sleep quality and mental health.

Esmée Bakker emphasized the significance of the study’s easily measurable step goals, providing a straightforward alternative to the often ambiguous recommendations for moderate-intensity exercise.

The authors concluded that the study’s simplicity in setting concrete daily step targets can contribute significantly to people’s health, given the widespread availability of smartphones and smartwatches.

Read the original article on: Science Daily

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