Are you tired of hearing that you should walk 10,000 steps a day to stay healthy? Do you wonder where that number came from and if it’s really true? Do you want to know how many steps you actually need to live longer and happier?
Then read on to find out the surprising results of a new study that reveals the optimal number of steps for different age groups.
The Mystery of the 10,000 Steps
You’ve probably heard that walking 10,000 steps a day is good for your health. But where did that number come from? Was it based on science or just a clever marketing strategy for a Japanese gadget? And does it really make a difference how many steps you take, as long as you’re moving?
Well, wonder no more. A team of researchers from around the world has done the hard work for you. They analyzed 15 studies that involved almost 50,000 people from four continents. Their goal was to find out how many steps a day are optimal for improving adults’ health and longevity. And they also wanted to see if the magic number varies depending on your age.
Their findings are published in a paper that appeared on March 2 in Lancet Public Health. And they might surprise you.
The Magic Number (Or Numbers)
The researchers discovered that walking more steps a day helps lower the risk of dying early. That’s good news, right? But here’s the catch: The benefit of walking more steps levels off at some point. And that point is different for older and younger adults.
For adults who are 60 or older, walking about 6,000-8,000 steps a day is enough to lower the risk of dying early. Walking more than that doesn’t make much difference. For adults who are younger than 60, walking about 8,000-10,000 steps a day is enough to lower the risk of dying early. Walking more than that doesn’t make much difference either.
So, what does this mean? It means that you don’t have to walk 10,000 steps a day to live longer. Unless you’re younger than 60, in which case you might want to aim for that number. But if you’re older than 60, you can relax and enjoy your walks without worrying about counting your steps.
The Speed Doesn’t Matter (As Much As You Think)
Another interesting finding from the study is that it doesn’t matter how fast you walk. The important thing is how many steps you take. So, whether you stroll or sprint, you’re still doing something good for your health.
The new study supports and expands the results of another study led by the same researcher, Amanda Paluch. She is a physical activity expert from the University of Massachusetts Amherst. Her previous study, published last September in JAMA Network Open, found that walking at least 7,000 steps a day reduced middle-aged people’s risk of dying early.
The Steps for Health Collaborative
Paluch and her colleagues are part of a group of scientists who formed the Steps for Health Collaborative. They want to provide evidence-based advice about the benefits of physical activity. They think that walking is a simple and accessible way to stay healthy. And they also think that tracking your steps is an easy and clear way to monitor your progress.
“Steps are very simple to track, and there is a rapid growth of fitness tracking devices,” Paluch says. “It’s such a clear communication tool for public health messaging.”
The Data Behind the Numbers
The researchers combined the data from 15 studies that looked at the effect of daily steps on all-cause mortality among adults who were 18 or older. They divided the nearly 50,000 participants into four groups based on their average steps per day. The lowest group walked about 3,500 steps; the second group walked about 5,800; the third group walked about 7,800; and the fourth group walked about 10,900 steps per day.
They found that the three groups who walked more steps had a 40-53% lower risk of dying early than the lowest group who walked fewer steps.
The Bottom Line
The main message from this study is that moving more is better for your health, especially if you’re not very active right now. More steps per day are better for your health. And the benefit in terms of living longer levels off around 6,000 to 8,000 for older adults and 8,000 to 10,000 for younger adults.
So, what are you waiting for? Grab your shoes and your fitness tracker and start walking your way to a longer life. And don’t forget to have fun along the way. After all, laughter is the best medicine.
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