No more 10,000 steps per day, here is the ideal distance to cover each day based on age according to this scientific study!
A figure that “is not based on any scientific evidence”
Many sports brands, health apps, bloggers, brands, insurance companies recommend taking 10,000 steps every day to be in good health… “ We often tell you: moving is good for your health. 10,000 steps per daythis is what the World Health Organization (WHO) recommends”can we read on the website of Decathlon.
This numerical objective “is not based on any scientific evidence“, confirms Professor Martine Duclos, head of the sports medicine department at Clermont-Ferrand University Hospital and president of the National Observatory of Physical Activity and Sedentary Lifestyle (Onaps).
Moreover, as underlined by the international organization to franceinfo, “none of the WHO recommendations are expressed in number of steps”.
You don't need to reach 10,000 steps a day to stay healthy, study finds
For adults aged 18 to 64, the WHO encourages instead to devote “at least 150 to 300 minutes per week of moderate-intensity endurance activity“, or otherwise to “practice at least 75 to 150 minutes of sustained intensity endurance activity.”
A scientific study recently revealed that you don't need to reach 10,000 steps a day to stay fit. Concretely, the ideal distance to travel every day varies depending on age.
For young people from 20 to 30 years oldbrisk walking sessions of 45 minutes are strongly recommended to achieve “ an average of 10,000 steps per day for women and 12,000 steps per day for men ». As your age increases, this number of steps should decrease, according to the National Nutrition and Health Program.
Between 30 to 40 years old, 40 minutes of walking should be enough. The stated objective is to “9,000 steps” for women and 10,000 steps » for men.
Between 40-60 years old, women should aim for 8,500 steps and men 9,000 steps. This equates to walking 35 minutes a day.
Pour 60-70 year oldsa 30-minute walk per day is recommended, with a goal of 8,000 steps for both genders. Between 70 and 80 years oldit is recommended to reach 5,000 steps in total, the equivalent of 30 minutes of walk per day.
A goal of 4,000 steps per day is recommended for people aged 80 and over. Knowing that you should not exceed 20 minutes of consecutive physical activity at this age, it is better to divide walking into two sessions of 15 minutes each.
The benefits of walking for elderly people…
“For older people, it’s important to keep walking.” indicates Brigitte Tarkowski, president of the Occitanie regional council of the National Order of Chiropodists-Chiropodists (ONPP).
This activity allows “ work on the person's balance, which prevents falls”, but also “preserve joint and muscular mobility, which limits osteoarthritis and avoids muscle atrophy.«
