Fitness: Study finds less than 5,000 steps per day are enough to stay healthy

It’s long been said that 10,000 steps a day is the magic number for staying fit and healthy, but a new study shows that fewer than 5,000 steps may be enough to reap the benefits.

Analysis of more than 226,000 people worldwide showed that 4,000 steps was enough to start reducing the risk of dying prematurely from any cause.

Just over 2,300 is enough to have beneficial effects on the heart and blood vessels.

According to researchers, the more steps you take, the greater the beneficial effects on health.

Every additional 1,000 steps beyond 4,000 steps reduces the risk of premature death by 15%, up to 20,000 steps.

The team from the Medical University of Lodz, Poland, and the Johns Hopkins University School of Medicine, USA, found that the benefits of walking applied to all genders and all ages, regardless of place of residence.

However, the greatest benefits were observed among those under 60 years old.

Professor Maciej Banach, from the University of Lodz, said that although the number of drugs advanced for treatment was increasing, they were not the only answer.

“I think we should always emphasize that lifestyle changes, including diet and exercise, which were the main heroes of our analysis, could be at least as effective, if not more effective , to reduce cardiovascular risk and prolong life,” he said.

According to data from the World Health Organization, lack of physical activity is responsible for 3.2 million deaths each year, making it the fourth most common cause worldwide.

Honey Fine, a personal trainer and instructor for international fitness company Barry’s, stresses the issues surrounding sitting.

“It can slow down your metabolism and affect muscle growth and strength, which can cause pain,” she tells the BBC.

“Prolonged sitting can also lead to all kinds of back problems. We see this a lot in people who work in offices: their backs are constantly put in a compressed position, which leads to many problems later in life.”

She explains the importance of non-physical activity thermogenesis, also known as Neat, “simply put, it’s anything we do that uses energy and burns calories.”

“Tasks like standing, carrying groceries, mopping the floor, vacuuming, pacing while talking on the phone – these are all the little things that make us more active and help us burn calories more efficient way,” she said.

Although it can be intimidating to incorporate regular walks into your life, Fine says, the health benefits are significant.

“Walking can lower your blood pressure, strengthen your muscles to protect your bones, increase your energy levels, give you endorphins, and help you maintain a healthy weight while eating healthily,” she explains.

Other benefits include improved mental health and significant time away from screens and other distractions.

Walking is suitable for “almost everyone” because it is low impact and easy on the joints and muscles, she adds.

• Go to the station on foot rather than by bus or car
• If you work at a desk, set hourly reminders to get up and move around.
• If you are pregnant, walking is the best type of exercise to do
• Take a 30-minute daily walk while listening to a podcast
• Walk with friends in a park or on forest trails and walk your dog if you have one.
• Start small – a 10-minute walk from the train station to the office can easily turn into a 20-minute walk in the park and finally a 30-minute walk around the city.