Achieving Your Daily Step Goal Could Offset Prolonged Sitting, New Research Suggests
Discover how reaching 9,000 to 10,000 steps each day can potentially reduce your chances of cardiovascular issues and premature mortality, as indicated by recent research findings.
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For years, experts have recommended aiming for ten thousand steps per day to reduce the risk of disease and premature death. However, it was uncertain if this target could still benefit individuals who are mostly inactive throughout the day.
Newly discovered research has revealed that getting between 9,000 to 10,000 steps per day can significantly reduce the risk of developing cardiovascular disease by 21% and lower the chances of premature death by 39%. This study was recently published in the British Journal of Sports Medicine.
According to the lead author of the study, Dr. Matthew Ahmadi, these findings do not mean that individuals who lead sedentary lifestyles for extended periods of time can simply rely on walking to counteract the negative effects.
Get 10,000 steps a day to potentially counteract the impacts of being too sedentary, a new study suggests.
Get 10,000 steps a day to potentially counteract the impacts of being too sedentary, a new study suggests.
Ahmadi, a postdoctoral research fellow at the University of Sydney’s Charles Perkins Centre in Australia, emphasized the importance of staying active. He mentioned that all movement is beneficial for public health, encouraging people to increase their daily step count to counteract the negative effects of sitting for long periods.
The study conducted by the authors involved over 72,000 individuals who took part in the UK Biobank study. This ongoing study has been tracking the health of more than half a million people aged 40 to 69 in the United Kingdom for over a decade.
Participants of the new study wore activity trackers on their wrists for seven consecutive days between 2013 and 2015. These trackers monitored their daily step count and the amount of time spent being sedentary, which includes sitting or lying down while awake for 24 hours each day.
On average, the participants spent 10.6 hours each day being sedentary. The authors defined 10.5 hours or more as "high sedentary time," while anything less was categorized as "low sedentary time."
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For a span of about seven years, the researchers tracked the health progress of the participants through hospitalization and death records. They discovered that individuals who engaged in both low and high levels of sitting time experienced reduced risks of developing cardiovascular disease or early death when taking more than 2,200 steps per day. The most significant benefits were seen in those who took between 9,000 to 10,000 steps daily.
Dr. David Katz, a specialist in preventive and lifestyle medicine who was not part of the study, pointed out that the more time spent walking, the less time available for sitting, and vice versa.
Walking more and sitting less can bring benefits to our health, according to David Katz, president and founder of the nonprofit True Health Initiative. On the other hand, sitting too much and walking too little can have negative effects. Katz emphasizes that both walking and sitting matter, and one does not cancel out the other.
Increasing the number of steps we take can help lower the risk of diseases.
The study authors did not have specific data on the activities participants engaged in to achieve their daily step count. However, Dr. Andrew Freeman, a preventive cardiologist and director of cardiovascular prevention and wellness at National Jewish Health in Denver, who was not part of the study, highlighted that various studies, including this one, demonstrate the significant health benefits of being active every day.
Cyclist on a sunny forest trail
Cyclist on a sunny forest trail
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"Exercise has many benefits," Freeman explained. "It challenges and puts pressure on the cardiovascular system. The heart is a muscle that needs to be exercised just like any other muscle to stay healthy."
Freeman also mentioned that walking, a popular exercise for reaching daily step goals, is effective in burning calories, managing weight, and enhancing bone density.
Exercising can help reduce the risk of disease and premature death by improving blood pressure, which is a major cause of fatalities globally, according to Freeman.
Freeman suggests that becoming more active can be as simple as aiming for 10,000 steps, which is equivalent to a several-mile walk that can be completed in just a couple of hours. Achieving this goal doesn't always require a significant amount of time out of your day.
Before cars made travel easier, people used to walk up to tens of miles a day without even realizing it, according to Freeman. This is still possible in cities with good public transportation or high walkability.
Freeman pointed out that the human body is meant to be active. Sitting at a computer for long hours without moving goes against our natural design. The key question is, how can we incorporate more movement into our daily routine?
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You can divide your exercise routine into 30-minute sessions, with one session being at a high intensity where you can't talk easily, according to experts.
To get more steps in, try taking the stairs instead of the elevator or parking further away from your destination. Some people have even started having walking meetings or using portable treadmills under their desks to stay active while working.
Exercise is amazing for your health, according to Freeman. It is like a magical potion that can help prevent a wide range of diseases. If you don't usually exercise, don't worry. Just get up, start moving, and make it a regular part of your routine.
Editor's P/S:
This article highlights the importance of daily physical activity, particularly walking, in reducing the risks of cardiovascular disease and premature death. The study's findings suggest that individuals who lead sedentary lifestyles can benefit from taking as little as 2,200 steps per day, with significant benefits observed for those who reach 9,000 to 10,000 steps.
The article emphasizes that both walking and sitting matter, and that one does not cancel out the other. Even small amounts of physical activity can have a positive impact on health, and incorporating more movement into our daily routine can be as simple as taking the stairs or parking further away from our destination. Exercise is like a "magical potion" that can prevent a wide range of diseases, and it is never too late to start moving more.
