Are you a step plan? Do you look at your phone, watch, or other followers in the activity several times a day, to see if you have registered a tag of 10,000 steps so far? Are you Feel guilty If the number of your steps does not end, for example, 7000?
What if the brand is 10,000 steps per day Just an advertising campaign Since the sixties that caught the attention of the audience, the last flag indicates that 7000 is the real sign that carries a healthy benefit? This is exactly the scenario that plays.
Latest wide -ranging analysis, published in General health of Lancet And extraction from more than 160,000 adults in 57 studies worldwide challenges the brand of 10,000 steps. The researchers not only concluded that walking 7000 steps per day was actually linked to dramatic improvements in life and protection against a wide range of diseases, but that 3000 additional steps did not make a big difference after all.
Why became 10,000 steps “target”
For years, “10,000 steps” have been dedicated as a golden fitness standard. But the origin of this standard was not medically – it was marketing. Before 1964, Tokyo Olympic GamesThe Japanese line is called “Manpo-Kei”, which translates into “10,000 meters”, launched the global fitness direction. This attractive round number is stuck, to become the default target for millions using tracking devices that can be worn.
The 10,000 -step standard appears to be one of those things that prevail in your head. common YouTube and Fitness effects Run “10,000 Step Challenges” encourage followers to meet or overcome the daily goal, and often includes “Walk With Me”.. The official status is granted by digital applications, with the number “10,000” now a default setting on devices such as Fittit. It also uses well -being programs for companies, social media challenges and public health campaigns routine.
Bomb results
The new research poured cold water on the idea of 10,000 as a minimum scientific. Compared to the least active group (2000 steps), he saw those who ran 7,000 steps per day:
- 47 % of the risk of premature death decreased
- 25 % lower chance of cardiovascular disease
- 38 % decrease in dementia
- 6 % low risk of cancer
- 22 % decrease in the occurrence of symptoms of depression
- A 28 % decrease in the fall
- 14 % low risk of developing type 2 diabetes
What’s more, these tremendous benefits of the plateau are close to 7000 steps; Walking along the way to 10,000 steps a day generates only small discounts in danger to most of the circumstances. For some diseases – such as heart disease – the composers have increased to more than 7000, but for many other diseases, the curve was settled.
“Although 10,000 steps per day can be an applicable goal for those who are more active,” according to the summary, “7000 steps per day are linked to clinical significant improvements in health results and may be a more realistic and realistic goal for some.” The authors add that the results should be explained in light of restrictions, such as a few studies available for most results, a lack of age analysis and potential biases at the individual study level.
“More than that” – but only even the point
Walking is still more useful, especially for those who are often stable. The study found the largest leap in the health benefits when moving from a very low -step population (about 2000) to 7000 per day. For the general adult population, 7,000 steps – three miles – put most of the effect. For adults over the age of 60, the benefits plateau shortly before, about 6000 to 8,000 steps, while younger adults may see the curve level approaching 8000 to 10,000.
The researchers also revealed that the pace of walking was much less important: just getting steps, regardless of speed, provided that the benefits of protection.
Restore the fitness message
This research can lead to getting rid of public health messages, which has long strengthened ambitious but somewhat arbitrary goals. Physical fitness professionals and wearable devices now have new evidence to advise customers and consumers that the daily goal of 7000 is strongly realistic. Then again, 10,000 attractive steps.
For this story, luck The artificial intelligence is used to help with a preliminary draft. Check an editor of the accuracy of the information before publishing.
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