People walk, photo: Inquam Photos / George Călin
Scientists dismantle the myth that 10,000 steps are required for good health
The goal of walking by taking 10,000 steps a day appeared as a slogan imposed by marketing in the 1960s, although it is completely unknown, according to the Financial Times, which cites a study published by The Lancet magazine.
The number 10,000, promoted by the Japanese company Yamasa to sell pedometers during the 1964 Tokyo Olympic Games, has become a very popular aspiration on physical activity, as the pedometer applications on smartphones have proliferated.
The goal of 10,000 steps is dethroned by the target of only 7,000 steps, at which mortality decreases.
Reaching the lens less than 7,000 steps a day will bring a significant health improvement, the cited study shows.
The risks for those who took 7,000 steps decreased in terms of health problems, including death caused by cardiovascular disease and cancer, as well as the incidence of type 2 diabetes and dementia.
The researchers analyzed data from over 160,000 adults to analyze how the risks of serious health problems vary depending on the number of steps taken daily. The study, based on dozens of previous studies, represents a reference analysis on the impact of movement objectives, including the famous 10,000 steps objective, on a wide range of conditions.
How have they led more research to a more accurate estimate
“This study is really interesting because it analyzes how the volume of steps makes a big difference in various health indicators,” says Michael Rocha, Dartmouth cardiologist, Massachusetts, who organize trips to his community, within the national Walk with a DOC health program, according to National Geographic.
In 2020, scientists who made physical activity guides did not have enough evidence to recommend a certain number of steps, notes the study authors. This made the recommendation of 10,000 steps remain the main objective – even if many people have failed to do so.
The large number of studies published in the last decade has provided sufficient data to substantiate a general step objective. A 2023 study, which the researchers included in their analysis found that only 2,800 steps reduce the risk of cardiovascular disease, the largest benefits being obtained at 7,200 steps.
The evaluators found that 10,000 steps are ok, but the large benefits are obtained after 7,000 steps. The additional improvements made by the 3,000 extra steps, including the prevention of type 2 diabetes, are minor.
The researchers analyzed the results of 57 studies that involved 35 groups of people. Studies have involved participants from the United States, UK, Japan, Australia and several other countries. Some have involved older adults or people who already had chronic disorders or increased risk factors, but also healthy young adults.
The researchers recognize that the speed of walking plays a role in the health results, but could not accurately determine its effect or which could be an ideal rhythm.
