We’re
told we're supposed to take 10,000 steps a day for the sake of health and
longevity. As I write this, it’s 2:00 in the afternoon. I spent the morning cleaning
house. According to my Apple watch, I have taken 3,673 steps and walked 1.65
miles so far. I’ll be walking some more before bedtime, but of course I won’t
come close to 10,000 steps. Must I walk more?
Actually,
that 10,000-step goal (about five miles) was not based on science. It began as
a pedometer maker’s marketing ploy but has managed to stick in our consciousness
as scientific truth. We now know that 10,000 is more than you need—but not a
whole lot more. It looks like 7,500 steps is the new “sweet spot,” which
still seems like a lot to me.
In
one study, researchers found that women in their 70s who managed as few as
4,400 steps a day reduced their risk of premature death by 40 percent, compared
to women completing 2,700 or fewer steps a day. For those women who took more
than 5,000 steps a day, the risks for early death continued to drop, but
plateaued at about 7,500 daily steps. In an experiment with 5000 middle-aged test
subjects, researchers found that the people who took about 8,000 steps a
day were half as likely to die prematurely from heart disease or other illness than
those who accumulated only 4,000 steps a day.
So,
you only need to take 7,500 steps, not 10,000. If I want to hit that goal
today, I’ll need to take another 3,500 steps before bedtime. It’s not going to
happen. Besides, I’m a few weeks away from turning 85. What do they mean by
longevity? How old am I supposed to get?
For an introduction to this blog, see I Just Say No; for a list of blog topics, click the Topics tab.
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