內容目錄
Perhaps you have also heard the claim that 10,000 steps a day is good for health. In fact, this claim originated from the marketing of a pedometer in Japan many years ago, and There is no scientific basis. But we also know that sitting for a long time hurts the body, and moderate exercise is good for health, so how many steps per day is appropriate?
Recently, Amanda Paluch and others from the University of Massachusetts Amherst published a titled paper in The Lancet Public Health. The meta-analysis of 15 studies (nearly 50,000 people on four continents) showed that the risk of premature death gradually decreased as the number of steps per day increased until it leveled off. The risk of premature death began to stabilize at 6,000-8,000 steps per day for people over 60 years of age, and 8,000-10,000 steps per day for adults under 60 years of age. That is, after steps beyond these two values, there is no additional benefit in extending life.
The study also found that this change in premature death risk was only related to total steps per day, not walking speed, so taking a few extra steps per day, regardless of speed, could help. To reduce the risk of premature death and prolong life.
In September 2021, Amanda Paluch et al. published a paper in JAMA Network Open, a sub-journal of JAMA, showing that walking 7,000 steps a day in middle age can keep arteries healthy and reduce the risk of death by up to 70% . The study shows that walking less than 10,000 steps a day is enough to prevent serious heart disease and its complications, and that walking more does not reduce the risk any further.
In this Lancet Public Health paper, Amanda Paluch et al combined data from 15 studies investigating the effect of daily steps on all-cause mortality in adults over 18. affected nearly 50,000 people. The research team divided these people into four groups according to the average number of steps per day. The lowest step group averaged 3,500 steps per day, followed by 5,800 steps, 7,800 steps, and the highest step group was 10,900 steps. The three higher-step groups had a 40%-53% lower risk of all-cause mortality compared to the lowest-step group.
The results of the analysis showed that with the increase of daily steps, the risk of premature death gradually decreased until it stabilized. The risk of premature death began to stabilize at 6,000-8,000 steps per day for people over 60 years of age, and 8,000-10,000 steps per day for adults under 60 years of age. That is, after steps beyond these two values, there is no additional benefit in extending life.
Amanda Paluch said the paper verifies and expands on previous research showing that taking a few more steps a day is good for health, reducing the risk of death and prolonging the life. The number of steps required to achieve optimal benefit varies for different age groups.
The study also found that this change in premature death risk was only related to total steps per day, not walking speed, so taking a few extra steps per day, regardless of speed, could help. To reduce the risk of premature death and prolong life.
Link to the paper:
https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(21)00302 -9/fulltext
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2783711
（The Paper · The Paper ·Paper: Biological World Written by: Wang Cong)
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