Daily step count recommendation may depend less on a fixed 10,000 steps and more on one's age, according to a recent study.
In the pursuit of maintaining a healthy lifestyle, taking regular steps each day plays a crucial role. A walking pad can be an excellent solution for getting steps at home or outside, making it easier to reach your daily step goal.
For those seeking a more tech-savvy approach, a fitness tracker like the Fitbit Inspire 3 can be a useful tool. This device not only counts steps but also monitors other health-related activities, including sleep stages and various workouts such as running, cycling, and swimming.
Recent research, as published in The Lancet Public Health, suggests that the recommended daily step count to lower mortality risk is approximately 7,000 steps per day. This level of daily walking is associated with a significant 47% reduction in all-cause mortality risk compared to walking only 2,000 steps per day.
Key findings from the meta-analysis, which involved over 160,000 adults and a systematic review of 57 studies, show that benefits increase significantly from low step counts (around 2,000 steps) up to 7,000 steps. Risks continue to decline only slightly beyond 7,000 steps, with diminishing returns above this threshold, making 7,000 steps a more realistic and effective target than the traditional 10,000 steps per day goal.
Even lower step counts (e.g., 4,400 steps per day in older adults) are associated with substantial reductions in mortality risk, highlighting age-specific considerations.
Interval walking, which involves alternating fast and slow walking periods, can be a challenging exercise for both mind and body. It's an effective way to increase your heart rate and burn more calories, making it a great addition to your daily walking routine.
As of post-Amazon Prime Day, the Fitbit Inspire 3 is still on sale under £55, offering an affordable option for those interested in tracking their steps and other health-related activities.
In summary, aiming for about 7,000 daily steps provides a strong, evidence-based target to significantly reduce mortality risk across all age groups, with particular benefits also observed in older adults at lower step counts, and limited further benefit beyond this level. By incorporating walking into your daily routine, you can take a proactive step towards improving your health.
- Achieving optimal health-and-wellness involves regular physical activity, and a home walking pad or fitness tracker like the Fitbit Inspire 3 can aid in reaching the 7,000 recommended daily steps to lower mortality risk.
- Science supports that reaching 7,000 daily steps significantly reduces all-cause mortality risk by 47% compared to only walking 2,000 steps per day, with further benefits observed in older adults at even lower step counts.
- Coupling a vigorous activity like interval walking with a daily walking routine can lead to increased heart rate and calorie burn, enhancing overall fitness.
- Incorporating a wellness-focused approach at home through devices such as walking pads or fitness trackers, such as the affordable Fitbit Inspire 3, can be a step in the right direction for maintaining a healthy lifestyle.
