New Study Reveals: Walking 8,000 Steps Daily Linked to Increased Longevity
The University of Granada has conducted extensive research on the relationship between daily steps, health, and lifespan. In a groundbreaking study, they have identified the optimal number of steps to maximize health benefits and highlight the importance of brisk walking.
Contrary to the popular belief that 10,000 steps a day are necessary for optimal health, this research debunks the idea as a concept lacking scientific evidence. Instead, the study suggests that focusing on reducing the risk of heart disease is more beneficial, with significant advantages seen at around 7,000 steps.
According to the University of Granada research, aiming for 8,000 steps per day can greatly reduce the chances of premature death. This evidence-based recommendation provides a clear guideline for individuals. With an average stride length of 76 cm for males and 67 cm for females, achieving this daily goal equates to approximately 6.4 kilometers of walking.
Walking speed also plays a significant role in reaping the benefits of physical activity. Walking at a quicker pace offers more advantages, particularly in preventing heart diseases.
The study, published in the esteemed “Journal of the American College of Cardiology” this week, provides a conclusive answer to the age-old question of how many steps one needs to take for optimal health. It involved researchers from institutions such as the University of Granada and Radboud University Medical Center.
Lead author Francisco B. Ortega, a professor at the UGR Department of Physical Education and Sports, challenges the notion that 10,000 steps a day are necessary for good health. Through an extensive review of literature and meta-analysis data from twelve global studies involving over 110,000 people, the research concludes that increasing step counts is generally healthy, with no negative effects of excessive stepping.
“In this study, we show that measurable benefits can be obtained with small increases in the number of steps per day. For people with low levels of physical activity, every additional 500 steps improves their health. This is good news because not everyone can walk almost 9,000 steps a day, at least not at first. So, setting small, achievable goals and gradually increasing the number of steps per day is a viable approach,” explained the researchers.
Walking at a quicker speed has consistently been shown to lower the risk of death, regardless of the overall number of steps completed in a day. Devices such as wrist-based activity trackers, smartphones, or wristwatches can accurately count steps and ensure individuals stay close to their suggested objectives.
Harvard Medical School research also highlights the numerous benefits of walking, including boosting immunity, reducing the risk of breast cancer, countering weight-gaining genes, relieving arthritic pain, and reducing chocolate cravings.
Fitness professionals advocate for setting small, attainable goals like starting with 1,000 steps a day and gradually increasing it. This approach allows individuals to begin where they are and progressively improve their daily step count.
It is important to ditch the all-or-nothing approach and not overwhelm oneself with high step goals. Starting with something is better than nothing, and gradual progress can be made.
This latest study provides valuable insights into the optimal number of steps for health benefits and emphasizes the importance of brisk walking. By incorporating these findings into daily routines, individuals can improve their overall health and potentially increase their longevity.
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