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What the Study Found
While 10,000 steps have long been a popular target for better health, the new study offers a more evidence-based approach to step goals. These findings challenge the long-standing belief, providing a more achievable health goal. The researchers conducted a systematic review and meta-analysis of data from twelve international studies with over 110,000 participants, and found that health benefits can be achieved in fewer steps than the traditional 10,000 target.
They found that even just 2,600 to 2,800 steps per day were associated with lower risk of cardiovascular disease and improved longevity, with those benefits progressively increasing up to about 8,800 steps per day. According to the study’s lead author, Francisco B. Ortega, a professor atUGR’s Department of Physical Education and Sports, “The more steps you take, the better. There is no excessive number of steps that has been proven to be harmful to health. Reaching 7,000 to 9,000 steps a day is a sensible health goal for most people.”
The research also highlighted the impact of walking pace. Walking at a brisk pace may lead to additional health benefits compared to slow walking. Particularly in terms of reducing the risk of cardiovascular disease, the benefits were most evident at around 7,000 steps. Additionally, the study emphasizes that there’s no significant difference in outcomes based on gender and that the method you use to count your steps—whether through a smartwatch, activity tracker or smartphone—doesn’t affect the step target. They found that 8,000 steps were effective to reap the benefits, no matter the counting method.
While 3,000 to 8,000 steps provided substantial health benefits, the research didn’t suggest stopping there. They found that taking more steps—even up to 16,000 a day—didn’t pose a health risk and might even offer additional advantages compared to walking only 7,000 to 9,000 steps. The amount of daily steps you aim for can also vary with age, with younger individuals typically setting higher targets.
As the study’s authors conclude, “The importance of our study lies in providing simple and concrete daily step targets that individuals can easily measure with their smartphones, smartwatches or wristbands, contributing to improved health and overall well-being.”
The Bottom Line
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