New Research Reveals Perfect Daily Step Target for Maximum Health
In recent years, setting a goal of 10,000 steps daily has gained popularity among individuals pursuing a healthier lifestyle. Although this figure appears impressive on fitness devices and can be a point of pride when accomplished, it reportedly lacks scientific support. Researchers have investigated the actual number of steps necessary for maintaining good health, and to their surprise, it’s lower than what was previously believed.
A group of researchers from Yale University School of Medicine and Central South University has recently released a study identifying the optimal number of steps to walk. Analyzing data from the National Health and Nutrition Examination Survey 2005–2006, they discovered that health risks were notably diminished with daily step counts of 8,250, while the ideal figure for those with cardiovascular issues is 9,700 steps.
Though this provides a specific target, the researchers emphasize that engaging in moderate physical activity is beneficial, irrespective of step count. “Increasing daily step count is associated with reduced all-cause and cardiovascular mortality in hypertensive individuals, with optimal benefits observed below 8,250 and 9,700 daily steps, respectively,” they state. “Moderate levels of physical activity provide substantial health advantages, underscoring the importance of establishing realistic and achievable activity goals for hypertensive individuals.”
This aligns with the results of a 2022 study published in Jama International Medicine. At that time, researchers found that increased walking correlates with a lower risk of cancer and other diseases. However, while individuals walking 10,000 steps exhibit a reduced cancer risk compared to those who walk 8,000 and 6,000 steps, the benefits level off after reaching the 10,000 milestone—indicating no incentive to exceed this, especially for those who find it challenging to reach that distance.
Moreover, walking not only benefits physical health but also has positive effects on mental well-being. A study published in late 2024 concluded that individuals who walk more frequently each day tend to experience fewer symptoms of depression or receive a diagnosis for this condition compared to those who walk less. Additionally, if you can walk in nature instead of a gym or urban environment, the advantages are even greater. So lace up your walking shoes and start moving!
Sources: Associations of daily step count with all-cause mortality and cardiovascular mortality in hypertensive US adults: a cohort study from NHANES 2005–2006; A major new scientific study says walking exactly 8,250 steps a day greatly boosts your health; Is Walking 10,000 Steps a Day a Myth? Here’s What Experts Say; Study Reveals How Many Steps You Should Walk a Day To Stay Healthy; Getting your steps in can reduce depression, research finds; Study Says Walking in Nature Can Reduce Negative Feelings Among Those With Depression
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