Sydney, Australia – A recent study conducted by academics at the University of Sydney has found that taking up to 10,000 steps a day can significantly reduce the risks of heart disease and premature death, regardless of how sedentary a person is for the rest of the day. The research, published in the British Journal of Sports Medicine, analyzed data from over 70,000 participants aged around 61 from the UK Biobank.
The study revealed that each additional step taken above 2,200 steps per day, up to around 10,000 steps, led to a decrease in the risks of heart disease and early death. Participants who took between 9,000 and 10,500 steps daily had the lowest risk of premature death, while those who walked about 9,700 steps a day had the lowest risks of stroke and heart attack.
Wearing accelerometers for seven days to measure their activity levels, participants were tracked for seven years, during which time 1,633 deaths and 6,190 cardiovascular events were recorded. The findings indicated that taking between 9,000 and 10,500 steps a day could reduce the risk of premature death by 39% and the risk of heart attack or stroke by over a fifth.
The benefits of walking were shown to be independent of the time spent being sedentary, although the advantages increased with each additional step taken. Half of the benefits were achieved at around 4,000 to 4,500 steps per day.
Julie Ward, a senior cardiac nurse at the British Heart Foundation, emphasized the importance of daily physical activity in maintaining a healthy lifestyle and reducing the risk of heart conditions and stroke. She encouraged individuals to strive for 10,000 steps a day to lower their risks of death and heart disease, highlighting that even minimal activity could decrease the risk of stroke.
Incorporating 150 minutes of moderate exercise into one’s weekly routine can significantly benefit heart and circulatory health. This can involve various activities, such as taking regular breaks from sitting, engaging in exercise classes, or making small adjustments like walking a bit more during daily commutes. The key takeaway is that staying active, regardless of the intensity, can have substantial health benefits in the long run.