26 Jul 10,000 Steps for Your Health: Should You Do It?
Walking has always been a health recommendation by many due to its health benefits such as improved heart health, better mood, and weight loss.
However, is there a step range as to how many steps one should be counting to reap the benefits of the low-impact exercise?
Many are using the 10,000 steps rule as a benchmark while other studies claim otherwise.
Do I Need to Reach 10,000 Steps for Health Benefits?
The average number of steps a person reaches each day depends on their age, occupation, and even sex. Some occupations that are found to have more steps include waiters, retail workers, nurses, and farmers.
Meanwhile, jobs that are found to have fewer steps in their day include call center associates, office workers, hairdressers, and teachers.
Other factors to consider when it comes to taking the number of steps per day include:
- Climate
- Obesity rates
- The walkability of the area
- Income
The 10,000 steps a day goal might seem unattainable. However, it was found that fewer steps can also be beneficial to one’s health.
A 2019 study concluded that having around 4,400 steps in a day is associated with lower mortality rates as compared to those having an average of 2,700 steps per day.
In addition, there is an associated 15% decreased risk of mortality of all causes with an additional of 1,000 steps. according to a 2023 study
Meanwhile, an additional 500 steps can decrease the risk of death from cardiovascular disease by 7%.
Walking Health Benefits
Aside from the overall improvement of one’s health status, walking has numerous benefits including:
- Improved pulmonary and cardiovascular health
- Reduced risk of stroke
- Managing symptoms of hypertension, high cholesterol, and diabetes
- Eases joint pain
- Stronger bones
- Better balance
- Increased muscle strength and endurance
- Weight loss
If you are struggling to find the time to be more physically active, here are some tips to incorporate walking into your routine:
- Use the stairs
- Walk to run errands
- Clean your house
- Spend your time alone or with a friend and loved one by walking around the park or nature trip
- Schedule a work break and walk
Better health is achievable once you incorporate your goals into your routine.
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SOURCE:
https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health
https://newsinhealth.nih.gov/2016/03/benefits-walking
https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2734709
https://academic.oup.com/eurjpc/article/30/18/1975/7226309?login=false