Do you really need to walk 10K steps every single day?
Posted April 10, 2022 1:35 pm.
Is the old adage true – that taking 10,000 steps every single day is key to maintaining a healthy lifestyle?
New research out of the United States suggests that goal is a little too high, and that it varies by age.
The study from the University of Massachusetts at Amherst found people over 60 years old benefit from around 6,000 to 8,000 steps per day. Taking more steps beyond that level does nothing to extend life expectancy, the study found.
For people aged 60 and under, walking 8,000 to 10,000 steps can minimize the risk of premature death.
“Does this mean you should go out and buy a step counter?” said emergency physician Dr. James Heilman. “No, I don’t think this paper supports that. But you know, it does support, along with everything else we know, getting half-an-hour, an hour of exercise a day, is good not only for your physical health but your mental health.”
The University of Massachusetts research was a meta-analysis of 15 studies involving almost 50,000 people across four continents.
Instead of counting steps, Heilman shared some healthy habits everyone can try sticking to.
“Regular exercise,” he said. “Not smoking. Not drinking to excess. And eating well, and maintaining a healthy weight.”
Fitting more exercise into everyday lives can be a challenge for some. A personal trainer in Edmonton says it all starts with making small lifestyle changes.
“I think little things like parking your car further from where you work, or the grocery store,” said Micaela McIntosh. “Today I actually noticed I had a ton more steps from doing housework, so maybe cleaning the house a bit more.”
And when it comes to trying to live a longer life, McIntosh says exercises like strength training are great for all ages – anything that can be maintained long term.
“So if you hate running, don’t run,” said McIntosh, laughing. “That’s never going to work out for you long term. If you enjoy just walking, that’s great. If you enjoy cycling, that’s amazing. Swimming I think is another way to get in your physical activity for 60-plus.”
