10,000 steps per day could be surfaces. How many steps do you really need?

Many people target 10,000 steps a day, but this goal may not be necessary for better health. The objective of 10,000 stages comes from a Japanese marketing campaign, not from scientific research.

New research suggests that even fewer steps can always help reduce the risk of cancer, type 2 diabetes and the death of heart disease.

7,000 steps a day could be good enough

People with office work or a sedentary lifestyle may have trouble achieving the target of 10,000 daily stages. To make it more manageable, you can start with a lower target.

According to a new study published in Lancet’s public healthMaking 7,000 steps per day – carried out at 2,000 stages – was associated with a risk of death of 47% and a risk of 25% of cardiovascular disease.

The research team carried out a systematic review and a meta-analysis to examine the results of dozens of studies.

“7,000 stages have been associated with a significant risk reduction, and after this point, the advantages are starting to stabilize for most results,” Metwell told a Melody Ding, PHD, MPH, MPH, Public Health Professor at the University of Sydney.

The results highlight the advantages of the rupture of sedentary behavior even if you do not reach the target of 10,000 stages.

“Any increase in daily stages, even modest as 4,000 stages, offers health benefits compared to very low activity levels,” added Ding.

Micro-pricenades also help support health objectives

A sedentary lifestyle can lead to lower muscles, hormonal imbalances, dysfunction of the immune system and inflammation. Over time, this can lead to a higher risk of obesity, type 2 diabetes, depression, anxiety and certain cancers.

Renewing daily goals at stage is not the only way to improve your physical form. Another recent study has revealed that even short walks can be beneficial. The researchers measured oxygen intake and energy consumption in 10 participants and found that shorter walking battles used more energy to cover the same distance as longer continuous walks.

“It is like a car using more fuel during the first kilometers than when it is on a cruise,” said Francesco Luciano, MD, PHD, the principal of the study and a post-doctoral scholarship holder at the University of Milan in Italy.

These “micro-prrenades” can help break sedentary behavior and stimulate overall health. This does not mean that you should reduce longer walks – plan to add shorts throughout the day.

“This does not imply that people who make long walks should change their habits;

How many steps should you target?

In the United States, most people get an average of 4,800 steps a day.

“There are a number of reasons why some people cannot do these 10,000 stages [target]And I think getting stages is important, and trying to increase this over time is the key. If you target 10,000, 7,000 or 2,000 years simply depends on who you are and on the current level of activity, “Raymond Jones, PhD, co-leader of the clinical, research and administration team of the UAB Center for Exercise Medicine, told very well.

Other research has shown that short vigorous exercise gusts, such as taking the stairs, can add up and support heart health.

Whether you target 7,000 or 10,000 steps, you don’t have to reach your target in a long walk. Taking “micro-guards” or other short exercise breaks throughout your day can help you reach your goal, said Jones.

But if you are already very active and get 10,000 steps a day, you don’t need to aim below.

“If you reach this brand of 10,000 steps, then you can obviously do it. And I say, keep doing it. The more active you are, the better,” he added.