10,000 Steps vs. Vigorous Walking: Are They Equally Beneficial?

10,000 Steps vs. Vigorous Walking: Are They Equally Beneficial?

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Increasing your walking frequency may also have health benefits, even if you don’t reach 10,000 steps per day. BONNINSTUDIO / Stocksy
  • A large new study looks at the health effects of walking 10,000 steps a day or less.
  • Researchers have found that the risk of early death decreases with every 2,000 steps people take.
  • They also found an association between daily steps and a lower risk of dementia, heart disease and cancer.
  • Power-Walking also adds additional benefits and can make a lower number of steps significantly more important.

To maintain one’s health, experts usually recommend walking 10,000 steps every day. For some, daily schedules and other factors make achieving this goal difficult. A new and large observational study finds that there are also health benefits to taking fewer steps, and that pace also influences walking’s effect on well-being.

“10,000 steps a day is a common goal that has been around for several decades,” Professor Emmanuel Stamatakissaid the study author and professor at the University of Sydney Medical news today. “However, there has been very little empirical evidence to support its specific health benefits to date.”

Among the results of the study is that for every 2,000 steps taken, a person reduces the risk of death from all causes by 8% to 11%.

Professor Paul Arcero said of the Department of Human Physiological Sciences at Skidmore College, who was not involved in the study MNT The study’s most fascinating conclusion “is how beneficial it is to increase the number of daily steps, no matter how many steps you reach the known goal of 10,000.”

In other words, just increase the number of steps beyond the minimum starting point, say 1,000 steps [per] Today, useful. This is very encouraging and motivating news for less active individuals.

The study was published in JAMA Internal Medicine.

Prof Stamatakis noted that “the increase in speed while walking may be just as important as the total number of steps people take.”

The study found that brisk walking provides an additional reduced risk of developing the same health conditions that walking helps prevent.

“People who cannot fit 10,000 steps into their daily routine can try 1-2 minute bursts at a very fast or max pace during any normal walk from point A to B. Such bursts, repeated several times daily, can improve fitness and reduce the risks of the long-term health outcomes we examined in our study.”
Professor Emmanuel Stamatakis

“This is great news for those who are short of time,” said Professor Arcero.

The study confirmed that for optimal health benefits, the “ideal spot” is at or very close to 10,000 steps, Professor Stamatakis said.

“In general, the higher the daily steps the better, and the long-term benefits start from relatively low levels, for example, around 4,000 steps per day.”

The authors found that while 9,800 daily steps can reduce dementia by 50%, just 3,800 steps per day can reduce the risk of dementia by 25%.

In addition, the effects of walking were not dependent on age, co-lead author Professor Borja del Pozo CruzHe said, from the University of Southern Denmark and chief researcher at the University of Cadiz Medical news today:

“We performed a moderation analysis to thoroughly verify this. However, age was not shown as a modifier of effect in our study. Other studies have shown different results for younger and older adults, with younger adults needing to take more steps to maximize the benefits associated with the steps.”

Study authors analysis UK Biobank Data for 78,500 individuals who wore a fitness tracker 24 hours a day for 7 days. Their average age was 61.

Professor Arcero noted, “This was the largest population study that showed more steps.” [per] A day — up to 10,000 — was associated with a reduced risk of some cancers, heart disease, and mortality in women and men with a mean age of 60 years, and up to a seven-year follow-up period.”

“This study provides compelling new data that supports the incremental steps with no lower bound on the benefits.”
Professor Paul Arceiro

Being an observational study, the final determination of causal links is beyond its scope, as explained by Professor del Pozo Cruz:

It is a common limitation in many epidemiological studies. However, based on our hypothesis, previous research linking physical activity to health outcomes, and our causal inference approach, we can make fairly strong hypotheses that steps are associated with health outcomes, including cardiovascular disease and cancer.”

Professor Stamatakis added: “We have taken several measures to reduce the possibility that the strong associations we found, for example, are due to the less healthy people having a higher risk of early death and less being able to walk because of their compromised health.” “Such measures included excluding participants with acute disease at baseline and removing participants who acquired an event in the first two years of follow-up from our analyses.”

Professor Arcero agreed, saying the study was “convincing evidence that taking more steps [per]Today, at any level, it is an effective lifestyle strategy to enhance our health.”

These types of large-scale, well-controlled prospective observational studies highlight relationships and associations to guide public health policy and future randomized controlled trials. [randomize controlled trials] To identify specific lifestyle strategies that have the greatest impact on health.”

Professor del Pozo Cruz suggested “a randomized controlled trial of whether a 10,000-step goal is associated with long-term cardiovascular disease and cancer risk reduction.”

“Another useful research is to see if steps are a feasible goal in public health interventions. For example, would older adults benefit better from step-based recommendations compared to physical activity in general?” He said.

Professor Arcero said: “One potential starting point would be to conduct randomized controlled trials in individuals with increased risk factors and/or early-stage disease onset for each of these disease conditions.”

Suggest ‘targeted steps’ [per] Day over short and long-term intervention periods with close monitoring/control of dietary intake and other lifestyle factors to assess the effectiveness of the steps [per]Risk Reduction Day.

“Ideally, the next step in this type of research would be to conduct large randomized controlled trials among previously inactive people who were assigned to different doses of daily walking,” said Professor Stamatakis.

“Experiences like this – which are meant to last for years – should provide simple, practical motivations to support, empower and motivate people to meet the prescribed walking dose,” he added.

Prof. Stamatakis said such expensive research is currently unlikely, and “therefore, the best available evidence to support daily step recommendations currently is large, well-designed observational studies using 24-hour trackers.”

Professor Del Pozo Cruz described monitoring one’s step number and speed without a fitness tracker as “probably difficult and inaccurate”.

“[People] They could just do something simple that could guarantee some intensity to their stride. They can walk at a pace that makes it difficult to talk. Or they can measure the distance and do the distances in less time.”
Professor Borja del Pozo Cruz

He added, “However, it is not a common feature of fitness trackers to give steps [per minute]. GPS-equipped devices can give such metrics, but they usually give miles each [minute] or [kilometers] per hour, or even distance per unit time. With the evidence generated in our study, we hope to see more and more step/minute metrics built into fitness trackers. “

Professor del Pozo Cruz concluded, “It is important to emphasize the idea that every step counts and that the benefits of walking begin with the first step.”

“We have made concrete, practical recommendations that we hope will provide people and clinicians with tools to promote a healthier lifestyle. Walking is free! Our studies also show that this can go a long way.”

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