You Don't Need 10,000 Steps a Day for Health Benefits: Expert Advice on Setting a Personal Step Goal!

Walking 10,000 steps daily is often viewed as the ideal fitness target. However, according to walking expert Dr. Elroy Aguiar, this number isn't necessary for gaining most health benefits from regular walking. Instead, research suggests a more achievable target of 7,000 to 8,000 steps per day offers significant health advantages.

Dr. Aguiar, an assistant professor of exercise science at The University of Alabama, notes that this range is repeatedly supported by studies as being linked to reduced risks of mortality, cancer, and cardiovascular disease. Still, the 10,000-step goal has its origins in a 1960s Japanese marketing campaign for a pedometer called "manpo-kei" or "10,000 steps meter.

" Despite its popularity, more recent research has shown that fewer steps, around 8,000 daily, can be just as beneficial.Studies, such as those from the University of Granada and a 2023 analysis in the European Journal of Preventive Cardiology, have shown that even as few as 3,867 steps per day can reduce the risk of early death. However, walking beyond 8,000 steps offers only marginal gains in health benefits, meaning more steps are still good but offer diminishing returns.

To align with the World Health Organization's (WHO) guidelines of 150 minutes of moderate activity per week, 7,000 to 8,000 steps daily are often sufficient. Yet, fitness trackers continue to promote the 10,000-step goal due to its simplicity and ease of remembrance.When setting a daily step goal, it's important to consider individual lifestyles.

 For instance, someone with a sedentary job might need to focus on small, gradual increases in their activity. Dr. Aguiar recommends aiming to improve baseline activity by around 2,000 steps per day, which is enough to positively impact health markers such as blood pressure and body composition. Wearable devices can help by adjusting step goals incrementally based on current activity levels.

In summary, while walking 10,000 steps daily isn't harmful, it isn't necessary for most people to achieve significant health benefits. Starting with small increases and gradually working toward 7,000 to 8,000 steps is a realistic and effective strategy for improving overall health.

 If you're already hitting 10,000 steps, consider diversifying your exercise routine with activities like running or strength training for additional benefits.

#HarryBullmore #Fitnesswriter #Dr_Aguiar #Fitness&wellbeing