Today, except that the lazy have not heard about the benefits of 10000 steps a day, but few thought about where this statement came from. Probably the first time it came out during a marketing campaign in Japan for the sale of step counters. But according to the results of recent scientific research, the number of steps per day is good for health is 7,500. Scientists came to this conclusion after a large-scale study, in which more than 20,000 Americans took part. However, a number of previous scientific works have revealed a connection between long walking and good health. So how long does it take to walk?
The bigger, the better?
As he spoke in detail about the danger of a sedentarylifestyle, my colleague Vladimir Kuznetsov, the lack of physical activity can lead to premature death: this is the conclusion made by scientists from the European Cardiology Society, observing the health status of volunteers for more than 20 years. One of the key findings of the study is that physical activity affects the likelihood of death from various causes, however, as it became known later, the work has a number of limitations.
The human body is adapted to activelifestyle. For all organs to function properly, we need sport. According to the Mayo Clinic, physical activity helps control weight, fight disease, improves mood, improves energy and sleep quality. Moreover, exercise is directly related to brain function - in other words, the more you train, the better you think. Regular walking is good for your health, as it reduces the risk of developing cardiovascular disease, type 2 diabetes and depression. But who said you need to take 10,000 steps daily?
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According to The Conversation, the concept of 10,000Steps a day was formulated in Japan ahead of the 1964 Olympic Games in Tokyo. However, there is no real evidence to support this statement. Most likely, this was a common marketing campaign for selling step counters.
And yet, research resultsshowed that the more you walk, the healthier you are. So, the work of 2010 revealed a 10% decrease in the frequency of occurrence of the metabolic syndrome (a set of conditions that increase the risk of developing diabetes, heart disease and stroke) with a daily increase in steps of one thousand. And according to the results of the 2015 study, daily an increase in the number of steps by one thousand reduces the risk of premature death from any cause by 6%. In turn, those who take 10,000 or more steps a day have a 46% lower risk of early death. It turns out that the more we walk, the better. Or not?
This is interesting: What is dangerous for two weeks without physical activity?
Based on available and accumulated data, experts recommend at least 150 minutes of moderate-intensity physical activity per week. This is equal to 30 minutes of sports per day, which,in turn, corresponds to approximately 3000-4000 steps per day. In Australia, an adult takes about 7,400 steps on average daily. Of course, some go a lot less, such as older people, people with chronic illnesses and office workers. Someone walks much more: children, athletes and some workers. This means that a goal of 10,000 steps is not for everyone. The results of the latest research are likely to dot all i.
How long should I go?
According to the professor of the department of epidemiologyThe Harvard School of Public Health, I-Ming Lee, has no scientific basis for claiming the benefits of 10,000 steps per day. In a study published in the JAMA journal on May 29, Lee and her colleagues found that for people with a sedentary lifestyle, even a slight increase in daily physical activity can bring significant health benefits. The results also showed that older women who took 4,400 steps per day had significantly lower rates of premature mortality compared to the least active women. However, women who took more than 7,500 steps daily did not benefit from the additional 2,500 steps.
Another work showed that women who took 5,000 steps daily were significantly less at risk of being overweight or high blood pressure than those who walked less.
Results of the second study, participation inwhich middle-aged people took, revealed the benefits of walking up to 12,000 steps daily. Thus, daily walks of 3000–4500 steps and more - depending on age and type of activity - are good for your health. About how many steps a day you take and why, you can tell here.