The Surprising Number of Steps You Need for Heart Health
It turns out that the widely believed notion of 10,000 daily steps for optimal heart health may not be entirely accurate. Recent research suggests that a lower exercise target may actually be more effective at reducing the risk of an early death. Scientists have found that walking just 2,700 steps a day, which is approximately 2km (1.2 miles), can lower the chance of dying young or suffering from heart attacks or strokes. However, reaching 8,700 steps further reduces the risk by up to 60 percent, according to a study.
The findings provide concrete and simple targets for daily step counts, according to the researchers from the University of Granada in Spain. Walking just 8,000 steps per day, or approximately 6.4km, may lower the risk of an early death, while 7,000 steps can cut the risk of cardiovascular disease by more than half. Surprisingly, anything more than 8,000 steps does not significantly increase the benefits, despite popular claims made by fitness enthusiasts.
The study involved reviewing 12 international studies with over 110,000 participants. The results, published in the Journal of the American College of Cardiology, reveal that walking around 2,500 steps daily lowers the risk of an early death by eight percent compared to those who only manage 2,000 steps. Additionally, walking over 2,700 steps reduces the risk of cardiovascular disease by 11 percent. However, greater benefits were seen with higher step counts. For example, individuals who walked 8,763 steps had a 60 percent reduced risk of dying early, whereas those who took 7,126 steps per day had a 51 percent reduced risk of cardiovascular disease. The study found no difference in the ideal step count between men and women, but it did indicate that a faster pace was associated with a reduced mortality risk regardless of step count.
Lead author, Professor Francisco Ortega from the University of Granada, emphasized that the commonly believed target of 10,000 steps a day had no scientific basis and that even 16,000 steps did not pose any risk. He also suggested that step targets should be age-appropriate, with younger individuals setting higher targets than older ones. Dr. Esmée Bakker, a Postdoctoral Research Fellow, also highlighted that the study differs from previous research by setting clear step targets. She explained how every additional 500 steps, especially for individuals with low levels of physical activity, can improve their health. Counting steps is a simpler way to track exercise compliance, particularly since many people already have smartphones or smartwatches.
However, it’s important to note that this study only evaluated the risk of death and cardiovascular disease and did not explore other factors such as sleep quality and mental health. It also did not consider whether the ideal step count varies among different populations. Nonetheless, the findings contribute to a growing body of evidence that even minor bouts of exercise can have significant health benefits.
Previous studies have demonstrated that an additional 1,000 steps per day can reduce mortality risk by up to 12 to 15 percent. The notion of 10,000 steps as a target originated from a marketing campaign in Japan during the 1960s and lacks scientific grounding. The current guidelines for adults aged 19 to 64 recommend at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, in addition to strength exercises. Breaking up long periods of sitting with light activity is also strongly advised.
Given these findings, it’s clear that any effort to increase physical activity, even in small increments, can have a significant impact on heart health.
Source: NHS
