Do we need to take 10,000 steps a day in our lives?
In fact, few of us reach that goal in 10,000 steps, however. According to the latest figures, the majority of adults in the United States, Canada, and other Western countries average less than 5,000 steps a day.
By: New York Times
Walking 10,000 steps may not be necessary to maintain good durability (Source: Pixabay)
Written by Gretchen Reynolds
Eligibility tracking devices often recommend that we take 10,000 steps a day. But the goal of taking 10,000 steps, which most of us believe is based on science, actually depends on understanding the sticky history rather than researching it.
According to Drs. Min Lee, professor at Harvard T.H. With the Chan School of Public Health and a specialist in action and health statistics, the 10,000-goal goal became popular in Japan in the 1960's. The watchmaker, hoping to benefit from the quest for excellence after the 1964 Tokyo Olympics, mass-produced a pedometer with a name that, when written in Japanese characters, resembled a pedestrian. It also translated as a "10,000-step meter," creating the purpose of travel, which, over the decades, somehow entered into our global fast - and to the strength of the track.
But today's best science suggests that we do not need to take 10,000 steps a day, 5 miles (5 km) for our health or long life.
A 2019 study by Lee and colleagues found that women in their 70s who had as few steps as 4,400 steps a day reduced their risk of premature death by about 40%, compared to women who completed 2,700 or fewer steps a day. The risks of premature death continued to decline among women who walked more than 5,000 steps a day, but the benefits filled up with about 7,500 daily steps. In other words, older women who completed less than half the daily 10,000 warts were more likely to stay longer than those who covered the small earth.
One additional study last year of nearly 5,000 men and women of different races equally found that 10,000 steps a day is not a requirement for longevity. In that study, people who walked about 8,000 steps a day were more likely to die prematurely from heart disease or any other reason like those who received 4,000 steps a day. The statistical benefits of additional steps are small, which means that it does not hurt people to accumulate more daily steps, up to more than 10,000 step marks. But additional measures did not provide additional protection against the deaths of minors, either
In fact, few of us reach that goal of 10,000 steps, however. According to the latest figures, the majority of adults in the United States, Canada, and other Western countries average less than 5,000 steps a day.
And when we reach the goal of 10,000 steps, our feat is usually only temporary. A popular study in Ghent, Belgium, provided local pedestrians with 2005 pedometers and encouraged them to walk at least 10,000 steps a day for a year. Of the 660 men and women who completed the study, about 8% reached the goal of 10,000 steps in the end. But at the follow-up study four years later, almost no one was traveling. Most have gone back to basics, taking about the same number of steps now as at the beginning of the study.
The good news is that raising our current steps by a few thousand dollars in more days can be a logical, adequate - and achievable goal, says Lee. The official guidelines for physical activity issued by the United States and other governments use time, not measures, as a recommendation, and suggest that we spend at least 150 minutes a week, or half an hour for many days, in addition to any travel we do as part of our normal, daily life. Translated into a step-by-step calculation, Lee said, that number would work with more than 16,000 steps a week of exercise for most people, or about 2,000 to 3,000 steps for most days. (Two thousand steps equals about a mile.)
If, like most people, we are currently taking about 5,000 steps per day during daily activities such as shopping and household chores, adding an additional 2,000 to 3,000 steps can take us to averages between 7,000 and 8,000 steps most days, namely, Lee he said, it seems to be a fun place to count.
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