The idea of taking 10,000 steps per day has been around for decades. It is often touted as a way to improve health and well-being, and some studies have even suggested that it could help you live longer.
So, what is the evidence behind the 10,000-step rule?
What is the 10,000-step rule?
The 10,000-step rule is a general guideline for how many steps you should take each day. It is based on the idea that taking more steps can help you burn calories, improve your cardiovascular health, and reduce your risk of chronic diseases.
What is the evidence for the 10,000-step rule?
There is some evidence to suggest that taking 10,000 steps per day can help you live longer. For example, a study published in the journal JAMA Internal Medicine in 2019 found that people who took 10,000 steps per day were 31% less likely to die from any cause than people who took less than 7,500 steps per day.
However, it is important to note that this study was observational, which means that it cannot prove that taking 10,000 steps per day caused people to live longer. It is possible that people who took more steps were healthier in other ways, and that is why they lived longer.
What are the other benefits of taking 10,000 steps per day?
In addition to possibly extending lifespan, taking 10,000 steps per day has been linked to a number of other health benefits, including:
- Weight loss
- Reduced risk of heart disease
- Reduced risk of stroke
- Reduced risk of type 2 diabetes
- Reduced risk of some types of cancer
- Improved mental health
- Increased energy levels
- Improved sleep quality
How do I get 10,000 steps per day?
If you are not used to walking a lot, it may seem daunting to try to get 10,000 steps per day. However, there are a few things you can do to make it easier.
- Start slowly. If you are currently not walking at all, start by aiming for 3,000 steps per day. Then, gradually increase your goal by 500 steps per week.
- Break up your steps throughout the day. You don’t have to walk 10,000 steps all at once. You can break them up into smaller walks throughout the day. For example, you could walk for 30 minutes in the morning, 30 minutes at lunch, and 30 minutes in the evening.
- Find ways to make walking more enjoyable. If you don’t enjoy walking, you are less likely to stick with it. Find ways to make walking more enjoyable, such as listening to music or podcasts while you walk, walking with a friend, or walking in a scenic area.
Is 10,000 steps the magic number?
Not necessarily. The number of steps you need to take each day to improve your health will vary depending on your individual circumstances. However, 10,000 steps is a good starting point. If you are already taking 10,000 steps per day and you are looking for ways to improve your health even further, you may want to consider increasing your goal to 12,000 or 15,000 steps per day.
Talk to your doctor. If you have any health concerns, talk to your doctor before starting a new exercise program.
The evidence suggests that taking 10,000 steps per day may help you live longer. However, more research is needed to confirm these findings. If you are looking for ways to improve your health and well-being, taking 10,000 steps per day is a good place to start.
Is there something about 10,000 steps per day that will extend a person’s lifespan?
1. However, the new research suggests that you don’t have to take that many steps to get health benefits. For example, taking 9,800 steps lowers the risk of dementia by 50 percent, and taking just 3,800 steps a day lowers it by 25 percent1. The average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles, so it’s a good idea to find out how many steps a day you walk now as your own baseline2. People younger than 60 should indeed walk 8,000 to 10,000 steps a day to get the best benefits in terms of life expectancy and cardiovascular health, while people older than 60 show the most benefit between 6,000 and 8,000 steps3. However, it’s important to note that the calculation of “10,000 steps a day = 3,500 calories burned a week” uses a specific body type, so this may not apply to everyone4. In conclusion, while walking 10,000 steps a day can be a great way to increase your activity level, create a healthy lifestyle, and improve your overall health, taking fewer steps can still provide health benefits.
Is walking the only way to extend lifespan
No, walking is not the only way to extend lifespan. There are several ways to increase your chances of living a longer and healthier life. These include getting regular exercise, eating a healthy diet, maintaining a healthy weight, not smoking or using tobacco, keeping your brain active, getting regular medical checkups, drinking only in moderation if you drink alcohol, reducing anxiety and stress levels, and maintaining healthy social networks
1234. Researchers have also found ways to prolong the healthy lifespans of worms, mice, and even monkeys, revealing exciting new clues about the biology of aging1. It’s important to note that there is no quick fix to aging-related problems, and it’s best to be skeptical of marketed “anti-aging” measures such as “hormone replacement”1.