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Researchers looked at their health outcomes seven years later. They found that walking 10,000 steps a day lowers the risk of dementia by about 50 per cent, the risk of cancer by about 30 per cent and the risk of cardiovascular disease by about 75 per cent.
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Read More »In recent years, walking 10,000 steps a day has become a popular fitness goal, but until now, there wasn't much scientific research to back that number. A number of studies have shown that physical exercise can improve health and provide anti-aging benefits, but few have looked at exactly how many steps people should walk per day to optimize those benefits. Now, scientists have determined that the big round number of 10,000 steps is indeed a great goal for a range of health outcomes, but how fast you walk could be just as important. Scientists from the University of Sydney and the University of Southern Denmark studied 78,500 adults in the U.K. between 2013 and 2015. They wore activity trackers 24 hours a day for one week, which recorded how many steps they walked as well as the pace at which they walked. Researchers looked at their health outcomes seven years later. They found that walking 10,000 steps a day lowers the risk of dementia by about 50 per cent, the risk of cancer by about 30 per cent and the risk of cardiovascular disease by about 75 per cent. The study notes that the findings are "observational, meaning they cannot show direct cause and effect." But it stressed the "strong and consistent associations seen across both studies at the population level." The participants consented to provide researchers their health records, including inpatient hospital registries, primary care records and cancer and death registries. The data was collected as part of the largest study tracking step counts in the world in relation to health outcomes. Their work was published earlier this month in the journals JAMA Internal Medicine and JAMA Neurology. Borja del Pozo Cruz, one of the lead researchers on the study, told Quirks & Quarks host Bob McDonald that the 10,000-step goal actually originated from a 1960s Japanese marketing campaign aimed at selling pedometers. The pedometer, produced by the company Yamasa, was called the manpo-kei, which translates literally into "10,000 step metre." At the time there was no scientific research to back that number and little had been done since, largely because it was difficult to gather precise data before digital activity trackers exploded in popularity. Del Pozo Cruz, who is also a senior researcher in health sciences at the University of Cadiz in Spain and an adjunct professor at Southern Denmark University, said he and his team were surprised that the 10,000-step mark seemed to be the sweet spot for better health outcomes. But the study also found that you don't have to walk the full 10,000 steps a day to get significant health benefits.
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Read More »"I guess for me at least, the most important finding was that on the very first step, the benefits are there," del Pozo Cruz said. Results showed that every 2,000 steps walked lowered the risk of premature death incrementally by eight to 11 per cent, up to approximately 10,000 steps a day. The study found that beyond 10,000 steps, health outcomes plateaued. "For some people, this [10,000] figure might be unrealistic," said del Pozo Cruz. "The important bit is that every step counts. Just get out there and do it, because anything is better than nothing." But del Pozo Cruz says that while these studies have focused on mortality rates, his team's study is the first to examine the link between walking and health outcomes like cancer, dementia and cardiovascular diseases.
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