The number 10,000 is a significant challenge for most people. However, this figure has recently changed according to a new study.
For a long time, we have believed that 10,000 steps a day is a goal everyone should aim for to maintain good health. However, Catherine Hagan Vargo, a physical therapist at the University of Pittsburgh Medical Center, argues that the 10,000-step goal is indeed a challenge for most people. This number has also been revised based on a recent study.
The new research published in the journal Nature Medicine found that walking at least 8,200 steps per day is optimal for preventing various chronic diseases, including diabetes, hypertension, and obesity.
Walking 8,200 steps a day can reduce the risk of chronic diseases.
Utilizing data from the National Institutes of Health in the United States, the study focused on underrepresented communities and employed various resources, including electronic records and fitness trackers, to determine outcomes. The research tracked 6,042 individuals aged 41 to 67 over four years, with all participants agreeing to wear fitness trackers (specifically step-counting devices) for at least 10 hours a day.
The data showed that participants averaged 7,731 steps daily.
The study’s results also indicated that walking 8,200 steps a day could significantly reduce the risk of obesity, gastroesophageal reflux disease, sleep apnea, and major depressive disorders. The risk for these issues continued to decline as participants increased their step count. Walking between 8,000 and 9,000 steps daily helped lower the risk of diabetes and hypertension, but those exceeding 9,000 steps did not see a further reduction in risk.
Additionally, the results suggested that overweight individuals could decrease their risk of obesity by 64% by increasing their daily steps from 6,000 to 11,000.
However, it is noteworthy that there is a significant lack of diversity in the study. Participants had a lower incidence of medical comorbidities compared to other population groups. Therefore, further research is necessary to determine whether these results apply to other demographics.
There are various ways to achieve the 8,200-step goal
You can reach your goal in many ways, such as taking multiple short walks throughout the day, hiking, or even strolling around your apartment complex or shopping mall.
Occasionally changing your walking routine is also a good idea to avoid boredom. If you often find walking dull, you might try interval walking, alternating between fast and slow paces to achieve a quicker walking pace and keep your mind engaged. You could also try calling a friend while walking, listening to an interesting podcast, or enjoying your favorite music playlist.
Dr. Tamanna Singh, a clinical cardiologist and co-director of the Sports Cardiology Center at the Cleveland Clinic in Ohio, shared with HuffPost: Engaging in activities while walking is another way to ensure people can meet their goals.
Even if you can’t reach 8,200 steps daily, you can aim for shorter walks.
“When it comes to exercise, doing a little something is always better than doing nothing“, said Dr. Aaron Baggish, a professor of medicine at the University of Lausanne in Switzerland, in an interview with HuffPost.
Even if you can’t consistently achieve 8,200 steps daily, that’s okay. As long as you prioritize daily walking, even fewer steps will still provide benefits—such as improving mood, building strength, and reducing joint pain. Similarly, a report from Harvard Health states that walking for 21 minutes each day can reduce the risk of heart disease by 30%.
In 2018, Public Health England and the Royal College of General Practitioners in the UK urged people to focus on brisk walking to enhance health. They noted that just 10 minutes of brisk walking each day could reduce the risk of premature death by up to 15%.
