In a groundbreaking revelation challenging the long-standing belief that 10,000 steps a day are necessary for optimal health, recent research led by the University of Granada in Spain has unveiled a new magic number: 8,000 steps. Published in the Journal of the American College of Cardiology on October 10th, 2023, the study’s findings indicate that walking just 8,000 steps daily can significantly reduce the risk of premature death and improve overall health and longevity.
This new evidence-based approach stems from a systematic review and meta-analysis of twelve international studies encompassing over 110,000 participants. The research discovered that the health benefits of walking can be achieved with as few as 2,600 to 2,800 steps per day, with advantages progressively increasing up to approximately 8,800 steps daily. Lead author Francisco B. Ortega emphasised, “There is no excessive number of steps that has been proven to be harmful to health. Reaching 7,000 to 9,000 steps a day is a sensible health goal for most people.”
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The study also highlighted the significance of walking pace. Walking briskly was found to offer additional health benefits, particularly in reducing the risk of cardiovascular disease, with optimal outcomes at around 7,000 steps. Moreover, the research concluded that step counting methods, whether through smartphones, smartwatches, or activity trackers, do not affect the effectiveness of the 8,000-step target.
Importantly, the research did not discourage exceeding the 8,000 steps mark, noting that even up to 16,000 steps a day did not pose health risks and might provide additional advantages. The study’s authors encourage individuals to set practical and achievable goals, emphasising that these steps can be accumulated throughout the day. For those finding 8,000 steps daunting, starting with as little as 3,000 steps still yields significant health benefits.
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