New Study Finds 8,000 Steps a Day Optimal for Reducing Risk of Death
A new study has found that taking 8,000 steps a day is associated with a lower risk of premature death. The study's findings suggest that walking is a simple and effective way to improve your overall health and longevity.
DR T S DIDWAL MD
3/3/20245 min read
In a groundbreaking international study led by the University of Granada, researchers have unravelled the long-debated mystery of the optimal number of daily steps one should take to significantly reduce the risk of premature death. Contrary to the widely touted figure of 10,000 steps a day, which emerged in Japan during the 1960s without any scientific backing, the study has identified that the magic number is 8,000. But it doesn't stop there; the research also underscores the importance of the pace at which you walk, revealing that walking faster yields additional benefits. In this article, we delve into the details of this study to help you understand how you can lead a healthier life by incorporating this new, science-backed daily step goal into your routine. This study in the Journal of the American College of Cardiology investigated the relationship between daily step count and health outcomes, specifically focusing on all-cause mortality and cardiovascular disease (CVD). They analyzed data from over 111,000 participants across 12 studies.
Key Findings:
Minimal benefit: Taking at least 2,517 steps per day was associated with an 8% reduction in all-cause mortality and 2,735 steps per day with an 11% reduction in CVD risk, compared to those taking only 2,000 steps daily.
Optimal benefit: The sweet spot for maximizing health benefits was found to be around 8,763 steps per day for all-cause mortality (resulting in a 60% risk reduction) and 7,126 steps per day for CVD (leading to a 51% risk reduction).
Step cadence matters: Walking at a faster pace (higher cadence) offered additional health benefits even when compared to taking the same number of steps at a slower pace.
Sex and device type: Interestingly, sex did not significantly influence the findings. However, the type of device used to track steps seemed to matter. Studies using hip-worn accelerometers showed a stronger association with reduced mortality and CVD risk compared to pedometers or wrist-worn accelerometers.
Implications:
This study suggests that even moderate increases in daily steps can lead to significant health benefits. The widely popular target of 10,000 steps per day falls within the range for optimal benefit, but even achieving 2,500–2,800 steps offers a good starting point for those less active. Additionally, incorporating brisk walking into your routine might provide further health advantages.
Limitations:
It's important to remember that this was an observational study, meaning it cannot definitively prove cause-and-effect. Other factors could contribute to the observed associations. Additionally, the study focused on generally healthy individuals, so the results may not apply to everyone, especially those with pre-existing health conditions.
Overall, this research highlights the potential of increasing daily steps as a simple and accessible strategy to improve health and well-being. However, consulting with a healthcare professional for personalized guidance is always recommended.
The 8,000 Steps Revelation
Traditionally, many individuals believed that reaching the 10,000 steps mark was the key to reaping health benefits. However, this notion lacked scientific substantiation and was merely a catchy marketing strategy, popularized by the first pedometer called the "10,000 steps meter." But the recent study led by Professor Francisco B. Ortega from the University of Granada has finally put an end to this baseless assumption. According to the study, the more steps you take, the better, and there is no such thing as an excessive number of steps that can harm your health. In fact, the study suggests that achieving a range of 7,000 to 9,000 steps a day is a sensible and achievable health goal for most people.
A Global Endeavor
The researchers didn't arrive at this conclusion lightly. They conducted a systematic literature review and meta-analysis, pooling data from twelve international studies that included over 110,000 participants. This extensive research effort offers robust and credible insights into the relationship between daily step counts and health outcomes.
Small Steps, Big Benefits
One of the most remarkable findings of this study is that even small increases in the number of steps per day can yield measurable health benefits. In particular, individuals with low levels of physical activity can begin improving their health with as little as an additional 500 steps per day. This is excellent news because not everyone can instantly commit to walking nearly 9,000 steps daily. You can set small, manageable goals and gradually increase your daily step count, allowing you to progressively enhance your health and well-being.
Gender and Pace Neutrality
The study revealed that there is no significant difference between men and women when it comes to the impact of step counts on health. Both genders benefit similarly from taking more steps, making this advice universally applicable.
Moreover, the research uncovered that the pace at which you walk plays a crucial role in determining the extent of health benefits. Faster walking is associated with a reduced risk of mortality, regardless of the total number of steps per day. So, while accumulating more steps is certainly beneficial, it's equally important to maintain a brisk pace during your walks.
Don't Stop at 8,000
It's important to note that the study's recommendation of 8,000 steps is not a hard limit. As Professor Ortega emphasizes, more steps are never detrimental. In fact, the study found that even going as high as 16,000 steps a day doesn't pose any health risks. Although the additional benefits of surpassing 9,000 steps daily are relatively small in terms of risk reduction, the advantages of a higher daily step count, such as improved sleep quality and mental health, are evident. However, the ideal step target should be tailored to your age, with younger individuals capable of setting higher goals compared to their older counterparts.
Simple and Concrete Targets
One of the most significant takeaways from this study is the clarity it provides regarding daily step targets. The international physical activity recommendations suggest that adults should aim for 150–300 minutes of moderate-intensity exercise each week. However, many people find it challenging to identify what activities qualify as moderate intensity. Counting steps, on the other hand, is a straightforward and practical way to track your physical activity, especially considering that most individuals now own smartphones or smartwatches. The study simplifies your path to a healthier lifestyle by offering clear, easily measurable step goals that you can monitor with your preferred devices
To Summarize
Small Steps, Big Benefits: Even small increases in daily steps can yield significant health improvements, making it accessible for individuals with low physical activity levels to enhance their well-being with just an additional 500 steps per day.
Gender Neutrality: The study found that both men and women benefit similarly from increased step counts, making the recommendations universally applicable to improve health outcomes.
Importance of Walking Pace: The research emphasizes that walking at a brisk pace is crucial for maximizing the positive impact on health, regardless of the total step count.
Tailored Goals: While 8,000 steps is the recommended target, the study suggests that more steps are never detrimental. The ideal step goal should be tailored to your age, with younger individuals capable of setting higher goals.
Conclusion
In conclusion, the University of Granada's groundbreaking research has finally put an end to the myth of 10,000 daily steps and replaced it with a more achievable and science-backed target of 8,000 steps. This study offers a ray of hope for those who struggle to meet the 10,000-step goal, demonstrating that even small increases in your daily step count can lead to significant health benefits. Moreover, the study underscores the importance of walking at a brisk pace, making it clear that faster walking further enhances the positive impact on your health.
Journal Reference:
Stens, N. A., Bakker, E. A., Mañas, A., Buffart, L. M., Ortega, F. B., Lee, D. C., Thompson, P. D., Thijssen, D. H. J., & Eijsvogels, T. M. H. (2023). Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events. Journal of the American College of Cardiology, 82(15), 1483–1494. https://doi.org/10.1016/j.jacc.2023.07.029
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Medical disclaimer
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