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For years, we’ve been told that we need to aim for 10,000 steps per day for optimal health. But have you ever questioned where this number actually comes from before strapping on your fitness tracker and hitting the pavement?
As it turns out, the number 10,000 is arbitrary. It has become the standard for a healthy step count, but recent research suggests that you can enjoy significant health benefits by walking fewer steps.
4,000 steps a day is enough for longevity and heart disease prevention
A new study published in the European Journal of Preventive Cardiology analyzed 17 cohort studies with a total of 226,889 participants. The goal was to determine the optimal number of daily steps for reducing the risk of cardiovascular disease and increasing lifespan. Surprisingly, it’s nowhere close to 10,000 steps.
The researchers discovered that mortality rates (from any cause) decrease significantly at around 4,000 steps per day. When focusing on mortality from heart disease, the risk starts dropping at just 2,300 steps.
Benefits vary by age, but more steps are still beneficial
While even a few thousand steps per day offer substantial health benefits, the study found that the advantages increase as you take more steps. For every additional 1,000 steps per day, the risk of all-cause mortality decreases by nearly 15%, and an extra 500 steps can reduce the risk of heart disease by about 7%.
Age also plays a role in the benefits. Individuals aged 60 and above benefit most from getting between 6,000 and 10,000 steps daily, while those under 60 experience greater benefits with 7,000 to 13,000 steps per day.
All this goes to show that you shouldn’t settle for less exercise; being more active provides more health benefits. However, achieving 10,000 steps a day can be challenging for those with work, family, and other commitments, so don’t put too much pressure on yourself.
Top-rated walking shoes and fitness trackers for achieving your step goals
Hoka One One Men’s Running Shoes
These stylish shoes offer excellent cushioning, shock absorption, breathability, and slip-resistant tread. Our testing found them to be the best men’s walking shoes.
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Skechers Men’s Go Walk Max-54601 Sneaker
These lightweight sneakers provide comfort, support, and secure fit at an affordable price. In our testing, they offered the best value for men’s walking shoes.
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Skechers Women’s Go Walk 5-True Sneaker
Designed for comfort and with a washable insole, these sneakers are a top choice for women. Our testing deemed them the best women’s walking shoes.
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Garmin 010-02120-20 Forerunner
This reliable Garmin fitness tracker includes built-in GPS for accurate route and pace tracking. Its unique feature of downloading playlists sets it apart from other models. In our testing, it ranked as the best fitness tracker on the market, and it’s currently on sale.
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