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Sweet Spot For Daily Steps Is Lower Than Often Thought, New Study Finds

Slashdot
2 weeks 6 days ago
A massive review of over 160,000 people's step counts has revealed that meaningful health benefits begin far below the popular 10,000-step myth. The new study found that health benefits start at as low as 2,500 daily steps, with the biggest gains capping around 7,000. "People hitting 7,000 daily steps had a 47% lower risk of dying prematurely than those managing just 2,000 steps, plus extra protection against heart disease, cancer and dementia," reports The Conversation. From the report: The findings come from the biggest review of step counts and health ever done. Researchers gathered data from 57 separate studies tracking more than 160,000 people for up to two decades, then combined all the results to spot patterns that individual studies might miss. This approach, called a systematic review, gives scientists much more confidence in their conclusions than any single study could. So where did that magic 10,000 number come from? A pedometer company called Yamasa wanted to cash in on 1964 Tokyo Olympics fever. It launched a device called Manpo-kei -- literally "10,000 steps meter." The Japanese character for 10,000 resembles a walking person, while 10,000 itself is a memorable round number. It was a clever marketing choice that stuck. At that time, there was no robust evidence for whether a target of 10,000 steps made sense. Early research suggested that jumping from a typical 3,000 to 5,000 daily steps to 10,000 would burn roughly 300 to 400 extra calories a day. So the target wasn't completely random -- just accidentally reasonable. This latest research paper looked across a broad spectrum -- not just whether people died, but heart disease, cancer, diabetes, dementia, depression and even falls. The results tell a fascinating story. Even tiny increases matter. Jump from 2,000 to 4,000 steps daily and your death risk drops by 36%. That's a substantial improvement. But here's where it gets interesting. The biggest health benefits happen between zero and 7,000 steps. Beyond that, benefits keep coming, but they level off considerably. Studies have found meaningful benefits starting at just 2,517 steps per day. For some people, that could be as little as a 20-minute stroll around the block. Age changes everything, too. If you're over 60, you hit maximum benefits at 6,000 to 8,000 daily steps. Under 60? You need 8,000 to 10,000 steps for the same protection. Your 70-year-old neighbor gets 77% lower heart disease risk at just 4,500 steps daily. The real secret of why fitness targets often fail? People give up on them. Research comparing different step goals found a clear pattern. Eighty-five per cent of people stuck with 10,000 daily steps. Bump it to 12,500 steps and only 77% kept going. Push for 15,000 steps and you lose nearly a third of people.

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