In the last few years, walking 10,000 steps a day has become a trendy fitness goal. Even though walking has numerous benefits, including reduced risk of heart disease and improved mood, this benchmark is not based on scientific truth. The origins of this fad traces back to a marketing campaign for a Japanese pedometer. Though an active lifestyle is necessary for good health, some research suggests that the same benefits are reached well under 10,000 daily steps. In fact, walking isn’t even necessary if you engage in other moderately demanding aerobic activities that increase breathing and heart rate. This is good news for people who don’t have the time, desire, or space to walk approximately five miles a day.
A study published in 2020 looked at the association between the average number of daily steps and mortality in older women. It found that a daily average of about 4,600 steps a day reduced death rates by 41%, and that reduction kept increasing until a daily average of 7,500 steps. Participants that walked over 7,500 steps a day did not experience a reduction in death rate beyond 68%. In other words, obtaining 10,000 steps a day had no additional impact on mortality compared to just 7,500 steps. This data is encouraging for people who don’t have a lot of time to walk.
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Regardless of your ability to hit 10,000 steps a day, it is important to incorporate some sort of physical activity into your routine. For those that are able, the CDC recommends moderate activity for 150 to 300 minutes a week. For those who prefer a more intensive exercise, they recommend 75 to 150 minutes a week. Activities with moderate aerobic demands including walking between 3 and 4.5 miles per hour and water aerobics. Examples of vigorous exercise include jogging and singles tennis. For better health outcomes, it is important to utilize a mixture of cardio and weight-bearing activities. For those who aren’t able to work out 75 to 300 minutes a week, any amount of exercise can make a positive difference.
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