Many people used to strive to get 10,000 steps a day. Physical therapist Catherine Hagan Vargo said that 10,000 steps was “an arbitrary number.” Despite 10,000 steps not being as valuable as once thought, a new study shows a more realistic number may improve specific health outcomes.
Studies in Nature Journal suggest walking 8,200 steps a day can reduce chronic disease risk. These results were based on data from the All of Us Research Program, which uses electronic records, fitness trackers, and other resources to target underrepresented communities. They used Fitbits and tracked 6,042 people. Participants wore their Fitbits for at least 10 hours a day for four years.
Image Credit: Pexels/Eno Eltora
Sleep apnea, obesity, and major depression decreased with 8,200 steps per day. More than 9,000 steps per day did not increase the reduced risk of diabetes and hypertension. The study sample was disproportionately white, female, and college-educated.
Whites accounted for 84% of participants. The participants had fewer medical comorbidities than other populations. Other groups need to be tested. Walking 8,200 steps a day can reduce many chronic.
Walk 8,200 Steps Like This
Achieving your goal can be accomplished in many ways – you can frequently walk throughout the day, go on hikes, or even walk indoors. You shouldn’t get bored walking the same route every time. Try interval walks if you find walking dull, incorporating fast-and-slow spurts to achieve faster walking results.
Image Credit: Pexels/John Diez
Make a playlist of your favorite songs, or call a friend while walking. Dr. Tamanna Singh, co-director of Cleveland Clinic’s sports cardiology center, says engagement is key to getting people to commit to exercise.
Take Shorter Walks
Dr. Aaron Baggish, a medicine professor at Switzerland’s University of Lausanne, said, “something is always better than nothing.” You can improve your mood, strengthen your body, and reduce joint pain even if you can’t walk 8,200 steps daily.