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Thread: Walk More, Live Longer: What The Latest Research Says About Daily Step Count And All-

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    Walk More, Live Longer: What The Latest Research Says About Daily Step Count And All-

    I don't consider walking to be exercise, or I should say part of my exercise program, but it is a big part of my day. We have long heard that 10,000 steps a day was needed for good health. That was a marketing ploy by a Japanese company that made one of the first pedometers. But now there is actual scientific research that shows the benefits of various levels of walking on health.

    This considers only walking on mortality. Not other types of exercise.

    Details and research at the link.



    Walk More, Live Longer: What The Latest Research Says About Daily Step Count And All-Cause Mortality

    PART I: 60-SECOND SUMMARY

    1. 5,000 steps a day or less is considered sedentary and unhealthy. 10,000 steps a day is a common recommended physical activity goal. However, there's still uncertainty about the ideal daily step count for promoting better health and longer life because 10,000 steps a day was not originally an evidence-based guideline.


    2. A recent meta-analysis (Jayedi et al, 2022) examined the relationship between daily steps taken and all-cause mortality.


    3. The researchers reviewed all previous studies that measured the relationship between step count and all-cause mortality. They selected seven cohort studies that met their inclusion criteria.


    4. The group analyzed included 28,141 participants and 2310 deaths with a total of 175,370 person-years.


    5. The results showed a strong inverse association between step count and all-cause mortality and the risk of death decreased in a linear fashion from 2,700 all the way up to 16,000 steps per day.


    6. Specifically, walking 16,000 steps per day reduced all-cause mortality risk by 66% compared to 2,700 steps per day.


    7. The certainty of the evidence was considered strong.


    8. This research does not mean that everyone should aim for 16,000 steps per day which is extremely highly active and an unrealistic goal for most people. However it does suggest that there may be additional health benefits and reduced risk of death even beyond 10,000 steps per day.


    9. This study also confirmed that among sedentary individuals walking as little as 2,700 steps per day, any increase in daily step count is associated with a lower risk of death. 10,000 steps a day or even more may be a good goal for many people but substantial health benefits can be achieved with less than 10,000 steps a day.


    10. The researchers said that this data can be used to develop simple, efficient and easy to understand public health messages. One message is that that up to a point, more steps are better. One should keep in mind however, that even a modest increase in steps per day is associated with a lower risk of death, and perhaps the most important message is to avoid being sedentary (less than 5,000 steps per day).







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    Rain permitting, I walk 3 miles every workday
    Any time you give a man something he doesn't earn, you cheapen him. Our kids earn what they get, and that includes respect. -- Woody Hayes​

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    And for advice on getting more steps:

    40 Ways To Get More Steps In - Even 10,000 Steps A Day or More


    If you want to get more steps in every day, I'm assuming you're already convinced that 10,000 steps a day is good for better health, fitness and fat loss.

    On the other hand, if you're one of those skeptics who is not sure about the validity of the 10,000 steps a day goal, or if you think 10,000 daily steps was chosen (somewhat arbitrarily) by a pedometer company for marketing, you're not entirely mistaken. That's part of the history you can trace back to the 1960s. (Look up "Manpo-Kei" or read my previous blog post)


    Fortunately, thanks to recent research, we know that 10,000 steps a day is a good goal, although any increase in steps above where you are now is helpful if you're sedentary and desk bound. That's true even if it means going from 5000 steps a day to 7,000 steps a day.


    If you're doing less than 5,000 steps a day, you are sedentary and that's not good for your health. But there's no shame in doing a little less than 10,000 daily steps. Excellent health benefits can be achieved with as little as 7,000 to 9,000 steps a day.


    Nevertheless, 10,000 steps a day is a venerated goal for millions of people.


    Many people would like to get more active by walking more and upping their step count. The problem is, they're intimidated by the 10,000 steps goal or they think it's impossible, either due to their current fitness and stamina levels being low, or even more often, because they don't have more time to commit to it.


    The truth is, while 10,000 a day is a challenge, it may be easier than you think when you know how. It's possible to accumulate those steps a little at a time over the course of the whole day with creative strategies. Walking is one of those endeavors where small improvements and little efforts add up, sometimes almost unnoticeably. Sometimes the best strategy is to think small.


    Whether you are inactive and simply want to increase by a couple thousand steps, or you want to hit 10,000 steps, or you want to be a high stepping outlier and crank out 15,000 or more, this post is going to show you easy and clever ways to do it.
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    Quote Originally Posted by DGUtley View Post
    Rain permitting, I walk 3 miles every workday
    3 miles should be about 6000 steps.
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    People that are sedantary due to medical issues couldnt possibly walk the 6 miles needed for top health.

    They cant walk a mile...medical issues such as Copd and the like, they recommend people with copd on oxygen should ride a recumbet bike and slowly build up.

    If you can do 10miles on a bike...you still wont be able to walk 6 miles different muscle set...
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    Quote Originally Posted by Common View Post
    People that are sedantary due to medical issues couldnt possibly walk the 6 miles needed for top health.

    They cant walk a mile...medical issues such as Copd and the like, they recommend people with copd on oxygen should ride a recumbet bike and slowly build up.

    If you can do 10miles on a bike...you still wont be able to walk 6 miles different muscle set...
    True.

    This article was only about walking. You can walk 1000 steps a day (a 10 minute effort), but do other exercise and not be sedentary.

    And some people's health is so poor they have no options.
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    And another article: Again, the step count isn't so important if you do other types of exercise.

    New survey reveals that the average adult logs just 3,800 steps per day — far less than the 10,000 recommended

    More than seven in 10 (73%) Americans are eager to increase their physical activity to keep up with their children. That’s because the pandemic kept many individuals from taking care of their bodies as well as they were prior to COVID-19.

    A recent study polled 2,000 U.S. adults to see how they’re staying active as their routines and lifestyles have undergone drastic change over the past two years. Only half of respondents (51%) can touch their toes without straining. However, people are looking to change their habits, with 70 percent making more of an effort to move around and be physically active more now than at the start of the pandemic.

    Whether it’s due to working from home or lack of motivation, 42 percent say they struggle to stay physically active during the day.

    Get up and get moving


    Conducted by OnePoll on behalf of Voltaren Arthritis Pain Gel, the survey reveals that now more than ever, Americans are planning on making an effort to be physically active. In fact, people are renewing their commitment to an active lifestyle through activities like stretching at home (43%), at-home workouts (38%), and taking mental health walks (31%).

    It’s clear that movement is a means to help people feel better about themselves and connect with those around them. Eighty-one percent of the survey say exercising puts them in a better mood, and 54 percent have made it a goal to exercise more with their family. Other motives to increase movement are to improve their physical health (67%) and mental health (51%), as well as to be a good influence on their children’s lives (42%).

    However, when given a list of common hurdles, 87 percent say one or more of those obstacles prevents them from being physically active during the day. The average person reports getting only 3,800 steps per day, instead of the 10,000 recommended by the International Journal of Behavioral Nutrition and Physical Activity. Lack of motivation (39%) and injuries (30%) are among the hurdles at the top of the list. However, the biggest obstacle is joint pain and arthritis (42%).

    “Our results show that pain is the prevailing barrier that affects people who are trying to increase their movement,” says Rishi Mulgund, Brand Director, Pain Relief at GSK Consumer Healthcare, in a statement. “Those with osteoarthritis (OA) have an especially challenging time, as OA negatively affects them an average of four days a week. Fifty-nine percent also said their OA makes moving and exercising more difficult.”

    Healthy hacks around the house
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    Quote Originally Posted by Common View Post
    People that are sedantary due to medical issues couldnt possibly walk the 6 miles needed for top health.

    They cant walk a mile...medical issues such as Copd and the like, they recommend people with copd on oxygen should ride a recumbet bike and slowly build up.

    If you can do 10miles on a bike...you still wont be able to walk 6 miles different muscle set...
    I think it's a do what you can situation. I love teh simplicity of Peter's O"Walk more live longer" The simplicity of Peter's OP

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    Quote Originally Posted by DGUtley View Post
    Rain permitting, I walk 3 miles every workday
    How long does that take you? Just curious, because I have been walking 30 minutes a day for a couple of months now, but don't have a Fitbit or app to track distance. I do it quite vigorously, and over varied terrain on my own property.
    Cutesy Time is OVER

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    Quote Originally Posted by Peter1469 View Post
    3 miles should be about 6000 steps.
    How do you measure your step count?
    Cutesy Time is OVER

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