People use steps as an easy-to-understand measurement of physical activity.
Is it important and effective to aim for 10,000 steps per day as a measure of getting enough activity?
The answer is that it depends.
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Factors such as age, sex, and occupation may influence the best step count for better health.
Most Americans take between 4,000 and 5,000 steps per day,which is usually insufficient.
They found that10,000 steps per daydoesn’t always mean people are healthier.
Taking more than a certain range of steps per day doesn’t lower the risk of disease or death.
For adults older than 60, 6,000 to 8,000 steps per day achieved a lowered risk of mortality.
Taking at least 2,300 steps per day lowered therisk of death from cardiovascular disease.
Additional steps lower risk.
For every 500 moreaverage steps per day, the risk was lowered by another 7%.
For every 1,000 more average steps a day, the risk was lowered by another 15%.
Walking at least 3,900 steps per day was associated with a lower risk of death from any cause.
Walking more than this is also fine, but the study didn’t show that it lowered risks further.
However, the general guidelines for recommended steps per day for adults will apply to all sexes.
One older study broke out some information about steps by sex.
This large analysis examined 837 articles about step data in adults between ages 20 and 65.
Which Jobs Provide More Steps per Day?
Some paid or volunteer occupations lend themselves to higher step counts during work.
One study compared office workers with delivery workers.All wore pedometers to measure their daily step counts.
The moretime people spend sitting, the higher their waist circumference andcholesterol levelsare.
People in this study who hadmetabolic syndrometook fewer steps.
Metabolic syndrome raises the risk of heart disease.
throw in 2 diabetes, and stroke.
Teens tend to take fewer steps as they approach adulthood and as school-supportedphysical activity decreasesand then ends.
People may find it challenging to get in 10,000 steps per day.
Focusing on getting in enough steps may mean being creative and making time forwalkingorrunningdaily.
People who weigh more orwalk fasterwill burn more calories.
However, it may take more effort, creativity, and thought, especially for those with reduced mobility.
The Department of Health and Human Services recommends that people who live with a disability engage instrength trainingwhen possible.
Asking others to help in meeting activity goals may be the key to achieving them.
The goal is toavoid inactivitywhenever possible.
Summary
Most people do not get enough physical activity, no matter their age.
However, people should generally increase their daily step totals if they take fewer than 7,500 steps.
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