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It seems like walking 10,000 steps a day has become a universal fitness goal. When you look at your smartwatch or scroll through social media, you may compare your step count to friends’ and feel guilty if you fall short of that number. But what if you are told that it is not the magic number it is believed to be? A recent study suggests that even fewer steps may provide significant health benefits, especially for older adults. Researchers have found that walking just 4,000 steps a day can improve heart health and reduce the risk of mortality.
Are 10,000 steps really enough?
A recent study published in the British Journal of Sports Medicine looked at older women in the United States. It examined how step counting affects longevity and heart health. The results were surprising: Walking just 4,000 steps a day, even once or twice a week, was associated with a 26% lower risk of death and a 27% lower risk of heart disease than inactive people. This study emphasizes an important point: It’s not just about reaching higher daily step goals, but also about establishing a regular pattern of movement.
Is walking 4000 steps a day good for you?
When people walked 4,000 steps a day three or more days a week, they saw benefits. Researchers found a 40% lower chance of dying and a 27% lower risk of heart disease. According to the study, walking more than 7,000 steps per day helped with longevity, but did not provide any additional benefits for heart health. It makes one wonder: Is it really all about reaching a specific step count, or is the key to good health in how often and consistently we move?
Instead of focusing on walking 10,000 steps every day, remember that any activity is good for your health. “For those who feel stressed by the 10,000 step goal, it’s helpful to know that even 4,000 steps for 30 to 40 minutes a few times a week can benefit heart health,” fitness expert Dr. Aijaz Ashai tells Health Shots.
Where did the goal of walking 10,000 steps a day come from?
The goal of 10,000 steps did not come from scientific study. Instead, it began as a marketing idea that suggested walking more could improve health. “Over time, this phrase became popular in fitness culture, leading many people to believe that walking 10,000 steps a day is the best goal for good health,” says Dr. Aijaz Ashai. Science has shown that we do not need to walk 10,000 steps a day to be healthy or live long. Instead, research suggests we can take a more realistic, flexible approach to our health.
Does it matter how much time you spend in the gym?
Fitness doesn’t just mean doing hard workouts or spending lots of time in the gym. For many people, especially those facing age-related issues, chronic diseases or busy schedules, knowing that walking 4,000 to 7,000 steps can reduce health risks is a game-changer. Walking less shouldn’t be the new goal. Instead, it should make people accept the fact that every step matters. Short walks, such as a walk in the park or a walk after dinner, include this. These small activities can lead to health benefits over time.
,Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about a medical condition.)
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