The myth of 10,000 steps a day has been debunked. What are the new recommendations from doctors?
The myth that walking 10,000 steps per day leads to health benefits has been disproven by a team of European researchers.
ALEXANDRA CLEJ,
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TEODORA SUCIU
Specialists in medical sciences have concluded that only 7,000 daily steps are sufficient to reduce the risk of cardiovascular diseases. The study involved over 100,000 participants.
Bogdan is a student and, since he doesn't have a car at the moment, he can easily take 8,000 steps daily. He walks to college, and in the evening, strolls in the park are a must.
Bogdan Cozma, student: "I have more energy during the day. I can focus much easier on certain tasks that I need to accomplish".
Valeria is a master's student in advertising and spends many hours at the office; that's why she tracks her steps using an app on her phone.
Valeria Curmei: "I modify my goal depending on the month, meaning I don't have an exact number of steps set".
Until now, specialists recommended that we take 10,000 steps per day to enjoy health benefits and burn as many calories as possible.
The number of daily steps and the reduction of mortality risks
Level at which we observe benefits:
· 2,517 steps - reducing the risk of premature death by 8%
· 1,735 steps - reducing the risk of cardiovascular diseases by 11%
Optimal level:
· 8,763 steps - reducing the risk of premature death by 60%
· 7,126 steps - reducing the risk of cardiovascular diseases by 60%
source: University of Granada, Radboud University Nijmegen, University of Iowa.
Recently, however, a research conducted by scientists from various countries, including Spain, the Netherlands and the United States, has shown that the appropriate number of steps is 7,000. Beyond this threshold, the benefits continue to increase, but at a slower rate.
If we walk too slowly, the benefits are less significant. On the other hand, if we quicken our pace, change the rhythm and move our arms, we increase heart activity.
Ștefan Busnatu, cardiologist: "I think things are outdated regarding the recommendation of walking 10,000 steps; these recommendations have been around for about 40-50 years. Because, as I mentioned, at 7,000 steps, there are already six kilometers".
Florea Cristian Marius, cardiologist: "In the European Society of Cardiology guidelines, there is no recommendation regarding the number of steps, but it is recommended to have 150 minutes of physical activity per week of at least moderate intensity. Anything is better than nothing".
Laura Gavrilaș, dietitian and nutritionist: "The benefits for health in reducing mortality can be achieved even with a smaller number of steps, and this is particularly encouraging for individuals for whom 10,000 steps seem like a very challenging goal".
In addition to exercise, doctors also recommend a healthy diet and regular check-ups and screenings.
