Scientists have proven how a long walk can have a beneficial effect on your heart health. How many steps a day do we need to take to take care of our health?
How many steps should be taken per day? One of the latest studies has shown that just taking a pleasant daily walk helps to maintain heart healthy. This means you don't need 10,000 steps a day, but the goal can be much more achievable.
An international study published in the Journal of the American College of Cardiology showed that even a small number of steps is extremely effective for an individual's health.
dr. Francisco B. Ortega, author of the study and professor at the Department of Physical Education and Sports of the University of Granada, explained that people's ideas about the number of steps are often mistaken: "Traditionally, many people thought that they had to reach about 10,000 steps a day if they wanted to do something useful for health. This is an idea that came from Japan in the 60s of the last century, but it has no basis in science."
How many steps a day is enough?
The researchers analyzed data from 12 studies involving more than 110,000 participants. They found that more steps are generally better, but there's no need to overdo it. There is no limit as far as the number of steps is concerned. The more you make, the better. But it will be enough for heart health about 7000 steps, and 8,000 steps to reduce the risk of premature death. That's about 6.4 km per day.
To begin with, it will be enough if you already take 2,800 steps a day, especially if you are one of those who have not moved at all so far. The research points out that even a small increase in daily steps can significantly improve health, especially for those who start with a lower level of activity. Every additional 500 steps improves health, so it doesn't matter if we start with a lower number and then gradually increase it.
The study also finds that a faster walking speed can improve health outcomes, regardless of how many steps you take per day. dr. Ortega believes in the broader dimensions of the study. Cardiovascular disease is the leading risk factor for death in the Western world. "There are other studies and a lot of scientific evidence showing that moderate or even vigorous physical activity is associated with many health benefits, including improved sleep quality and mental health, among many others," he adds.
