Most of us have probably heard the guideline that we should be taking at least 10,000 steps a day to help maintain health and fitness. Where does that number come from? According to a recent article on http://www.nbcnews.com, it was a number picked by a Japanese company in the 1960s seeking to sell pedometers.
The article discusses the results of study published this month in Jama Network Open, a publication of the American Medical Association. The research indicates that the number may more realistically be around 7,000 steps to get the same health benefits; namely, people who achieved that goal (7,000) were 50-70% less likely to die in the next 10 years! Of course, 10,000 does not have a negative effect. The smaller number, however, may seem less daunting to some people; on the other hand, maybe it is a better idea to have people aim for 10,000 and only hit 7,000.
The most recent guidelines are that we should exercise (or be physically active) for a minimum of 150 minutes per week; the range goes up to 300 minutes per week, and can be a combination of different kinds of exercise and levels of intensity. Someone who is running 8-10 minute miles can get by with the lower number (150) as opposed to someone who is walking at a pace of a 20 minute mile (perhaps 300 is better). Of course, there are many factors that at play here; this new research adds to our understanding of how much walking can figure into these numbers. Previously, there were not any solid studies; this new research suggests 7-13 thousand steps/day is the optimal range.
For those who fret about hitting their step goal each day, this may be some welcome news. As always, consult with medical and fitness professionals to find what is best for you.
In the meantime, remember, a journey of a thousand miles begins with 7,000 steps!