Discovering how to achieve 10,000 steps a day may seem like a daunting task. However, scientists now suggest that reaching 4,000 steps can significantly lower the risk of premature death. The best part is that this goal can be accomplished without even leaving your home. It could involve making 150 trips to the fridge and back, taking a few dozen laps around your garden, or simply running to the nearest store.
Numerous studies, including six from the UK, were analyzed in a groundbreaking review published in the European Journal of Preventive Cardiology. Participants, with an average age of 64, were monitored for around seven years to track early deaths and deaths caused by cardiovascular disease.
The researchers from the Medical University of Lodz in Poland determined that taking a minimum of 3,867 steps per day or 2,337 steps per day could decrease the risk of premature death and cardiovascular disease, respectively. This is significant, as the 2,300 step count falls below the threshold for a sedentary lifestyle, which has been consistently associated with a higher risk of heart disease and type 2 diabetes.
Interestingly, the study revealed that the more steps a person takes each day, the better. Taking an extra 1,000 steps daily was linked to a 15% reduction in the risk of premature death, while an additional 500 steps was associated with a 7% reduction in cardiovascular disease-related deaths.
Walking approximately 1.9 miles (3km) per day, equivalent to 3,867 steps, can lower the risk of premature death. If a person’s fridge is about 10m away, they would need to make 150 trips back and forth to achieve this distance. Alternatively, taking 55 loops around the average-sized British garden, which is approximately 55m in circumference according to the Office for National Statistics, can also accomplish the goal. Another option is running to a store that is roughly a mile away and returning.
Incorporating 4,000 steps into your daily routine could burn about 150 calories for women and 190 calories for men, which is equivalent to a medium glass of wine or a can of beer. Prior to the COVID-19 pandemic, the average person in the UK achieved 5,444 daily steps.
Being physically active contributes to healthy blood vessels, reducing the likelihood of heart attacks and strokes. The studies reviewed in this analysis looked at individuals who completed up to 20,000 steps per day, and more steps were associated with a lower risk of premature death.
It remains unclear whether doing even more steps would provide additional benefits or if the health effects would plateau at a certain threshold. However, steps seem to be especially beneficial for individuals under the age of 60, possibly due to their healthier lifestyles earlier in life.
Professor Maciej Banach, the leader of the study, emphasized that tracking daily steps is an enjoyable way to achieve critical lifestyle changes that can reduce the risk of premature death. He highlighted the significance of diet and exercise, which played a major role in the analysis, as potentially more effective than advanced medications in reducing cardiovascular risk and prolonging lives.
The 10,000 step goal, long popularized as an ideal target for physical activity, was not based on scientific evidence but rather originated as a marketing strategy by a Japanese company following the 1964 Tokyo Olympic Games. The figure was chosen simply because it was a memorable and round number.
To maintain good health, individuals aged 19 to 64 should aim for at least 150 minutes of moderate aerobic activity, such as brisk walking or cycling, each week. Additionally, strength exercises that target all major muscle groups should be done on two or more days per week. Alternatively, 75 minutes of vigorous aerobic activity, like running or playing tennis, can be substituted. Mixing moderate and vigorous aerobic activity throughout the week is also beneficial.
A general rule of thumb is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity. Breaking up long periods of sitting with light activity is also recommended for all adults.
Source: NHS
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