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Walking 4,000 steps daily promotes longer life

August 14, 2023

A recent study published in the European Journal of Preventive Cardiology has found that taking more steps each day can lower the risk of heart disease and death. The study analyzed the health data of 226,889 people from 17 different studies and assessed their health outcomes over a median of 7.1 years. The research team discovered that walking 3,967 steps each day, which is slightly less than two miles, can lower the risk of dying from any cause. Additionally, walking 2,337 steps a day, slightly more than one mile, can reduce the risk of dying from cardiovascular disease.

While it has long been known that walking can boost heart health and prolong longevity, previous research suggested that at least 5,000 steps a day were needed to reap these benefits. However, this new study suggests that even walking short amounts can combat heart disease and early mortality. Dr. Michael Fredericson, a professor of orthopedic surgery at Stanford Health Care, stated that previous studies recommended at least 4,000 to 6,000 steps for significant benefit, but this new research suggests that health benefits can manifest starting with as few as 2,500 to 4,000 steps a day.

The Centers for Disease Control and Prevention (CDC) recommends that individuals aim to walk 10,000 steps a day, but many people do not meet this goal. The study further confirms that there is a clear link between the amount someone walks and their risk of dying. The report also establishes that even a small number of steps a day can improve mortality.

The study is the largest meta-analysis ever published on the health effects of regular walking and physical activity. It is also the first to evaluate the health benefits up to a daily step count of 20,000. The findings suggest that walking as much as possible is beneficial, as the health benefits continue to increase with more walking.

A sedentary lifestyle, defined as taking fewer than 5,000 steps a day, can significantly increase the risk of heart disease, oncological diseases, and type 2 diabetes. Therefore, even a slight increase in physical activity, such as walking, can have significant health benefits.

Experts recommend gradually increasing the number of steps walked each day and breaking exercise into several daily walks. The goal is to develop a daily habit of walking, even if it starts with just five to ten-minute walks at a time. This study provides strong motivation for individuals to start exercising and improve their overall health.

Culled from ThePressRundown

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