Did you ever wonder if taking 10,000 steps can actually lead to better health? A recent study by Lee et al. (2019) suggest that taking 10,000 steps per day will not necessarily make you healthier or live longer. In a group of 16,741 women with an average age of 72, they found that as few as 4,400 steps per day can lower mortality rates during a 4.3 year follow-up compared to their less active counterparts taking only 2,700 steps per day (Lee et al., 2019). The more steps an individual takes the lower the mortality rate up for up to 7,500 steps at which it levels off.
So, how much time is needed 7,000+ steps? In a 2005 study by Jordan, Jurca, Locke, Chruch, & Blair, 150 minutes per week (21-22 minutes per day) is plenty. If the steps are added to a baseline of 4,600 steps per day it will amount to 7,000 steps per day which also meets the guidelines set forth by the US Department of Health and Human Services back in 2018 (US Department of Health and Human Services, 2018).
How do I track my steps? Steps can tracked using wearable technology, such as a smartphone/smart watches, Fitbits, etc.
In short, staying active can decrease your risk for cardiovascular events, diabetes, obesity, & overall improvement of your well-being!
So get moving!
Jordan, A., Jurca, G, Locke, C., Church, T., & Blair S. Pedometer indices for weekly physical activity recommendations in postmenopausal women. Med Sci Sports Exerc. 2005;37(9):1627-1632. doi:10.1249/01.mss.0000177455.58960.aa
Lee, I-Min., Shiroma, E.J., & Kamada, Masamitsu. (2019, May 29). Association of Step Volume and Intensity With All-Cause mortality in Older Women. JAMA Intern Med. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2734709
US Department of Health and Human Services. Physical activity guidelines for Americans, 2nd edition. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf. Published 2018. Accessed May 11, 2020.