It has long been believed that the more steps you take every day, the healthier you will become.
However, modern research has shown that excessive physical activity without proper recovery can be harmful. This is especially true for people with chronic stress, sleep disorders and nutritional deficiencies.
According to research, the optimal amount for maintaining health and prolonging life is 6,000–10,000 steps per day, especially after 40 years.
According to the online publication JAMA Internal Medicine (18+), in women over 60 years of age, the risk of premature death decreased when they reached 9,000 steps per day, and beyond that there was almost no benefit from additional activity.
In addition, exceeding 15-20 thousand steps daily can lead to an increase in inflammatory markers (IL-6, TNF-α, CRP), increased cortisol and oxidative stress, as well as slower cartilage tissue repair, especially with a deficiency of collagen, vitamin D, magnesium and omega-3.
The study found that pro-inflammatory cytokines and biomarkers of connective tissue damage increased in high-impact sports enthusiasts.
More steps is not always better. It is more important to observe moderation, recovery and good nutrition. Maintain a balance of activity and rest to move towards health rather than accelerated aging.
Important: This information is not a substitute for consulting a doctor. The body's response to changes in diet/training may depend on individual physiology, genetic predisposition and health status. It is recommended to consult a specialist.
