Doctors have unveiled a groundbreaking revelation regarding the impact of daily steps on our health, emphasizing that walking a certain number of steps each day can significantly lower the risk of heart disease and premature death, even for those who spend prolonged periods sitting.
Unpacking the Findings: 10,000 Steps and Beyond
Previous studies have highlighted the health risks associated with prolonged sitting, such as an increased likelihood of early death and heart disease. However, a recent study, published in the British Journal of Sports Medicine, indicates that the benefits of walking can offset the effects of extended periods of sitting. The research, led by the University of Sydney, suggests that taking every extra step above 2,200 per day, up to approximately 10,000 steps, reduces the risks of heart disease and early death.
The study, utilizing data from 72,174 individuals aged around 61, discovered that the lowest risk of early death was observed in those who took 9,000 to 10,500 steps daily. The same applied to avoiding strokes and heart attacks, where the lowest risks were associated with approximately 9,700 steps per day.
Key Takeaways from the Research
- Any number of steps above 2,200 per day links to lower death and heart disease risks.
- Taking 9,000 to 10,500 steps per day cuts the risk of early death by 39% and the risk of heart attack or stroke by 21%.
- 50% of the benefit is achieved at between 4,000 and 4,500 steps per day.
A second study, published in the Journal of Neurology, Neurosurgery and Psychiatry, emphasized that even low levels of exercise can significantly reduce the risk of stroke. The researchers stressed the importance of encouraging physical activity at all levels.
Expert Insights and Recommendations
Julie Ward, senior cardiac nurse at the British Heart Foundation, highlighted the essential role of daily physical activity in maintaining a healthy lifestyle and reducing the risk of heart conditions and strokes. The encouraging findings suggest that every step towards reaching 10,000 steps a day contributes to lowering the risk of death and heart disease.
Matt Lambert, health information and promotion manager at the World Cancer Research Fund, emphasized the broader health benefits of being more active. He pointed out that even for those finding the 10,000 steps figure challenging, a significant health benefit was observed in individuals doing between 4,000 and 5,000 steps a day.
In conclusion, the studies underscore the importance of incorporating physical activity into daily routines, encouraging individuals to stay active for heart and circulatory health.
