10 or 20 thousand: how many steps a day will be really useful
Is 10,000 steps a day really the gold standard for improving health? This question has been confusing for many years for people seeking a healthy lifestyle.
Interestingly, this figure was popularized by a pedometer released in 1965 in Japan. The device called "Manpo-kei", which means "10,000-step counter", was a marketing device and not based on scientific research, according to Newsweek.
While 10,000 steps may seem like an unattainable goal, walking in general has many health benefits. Studies show that it can reduce the risk of death from any cause, reduce the risk of cardiovascular disease, improve cognitive function, and help manage weight.
Researcher Lindsay Bottoms from the University of Hertfordshire in the UK noted that any kind of exercise can also support our immune system and strengthen our mental health. But the main advantages of walking are its simplicity, accessibility, and versatility, making it a practical and beneficial exercise for all ages.
Notably, a study published in the European Journal of Preventive Cardiology last year found that walking at least 3967 steps per day reduces the risk of death from any cause, while walking 2337 steps per day reduces the risk of death from cardiovascular disease. Another study published in the journal JAMA Neurology found that a total of about 8900 steps per day slowed the rate of cognitive decline and brain volume loss in high-risk individuals.
But do we really need to walk 10,000 steps a day?
"It's good for people to rest, be active, etc., so I wouldn't encourage 20,000 steps a day. But for a reasonable goal for people, it should be much less; otherwise it will be demoralizing because it will be unattainable," said Lindsay Bottoms.
According to her, you just need to strive to walk more, at least 7000 steps a day. The main thing is to sit less to reduce the risk of various health problems.
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