by I recently exchanged 10,000 steps a day for “Japanese walking” -partly for the health benefits, but above all because, although I like to run, I just sounds like it sounds as if it would take too long.
There seems to be more reason than laziness to give up the goal. It was not only the number of 10 km a marketing tool, but also new research results published in the Medical Journal. The Lancet has set an updated “Sweet Spot” for Walkers – and it is far more manageable.
The paper in which data was analyzed by over 160,000 adults showed that the lower sales with a risk reduction in the total mortality of 47% and a reduced risk of cardiovascular diseases (25% reduction), cancer (6% reduction), type 2 diabetes (14% reduction), dementia (22% reduction) (28% reduction) and 28% (28% reduced), compared to 2,000 and 2.2% (22%) (28%), compared to 2,000 and 2.2% (28%).
How many steps a day to improve health?
This special paper found that 7,000 steps a day were the Sweet Spot.
The researchers wanted to examine the effects of walking on several health results and not just heart health or early death.
So they examined dozens of studies and checked not only for cardiovascular diseases and overall mortality, but also “cancer, type 2 diabetes, cognitive results, psychological health results, physical functions and falls”.
A total of 31 studies were meta -analyzed in the review. All health benefits seemed to maximize at 7,000 levels – with the exception of heart health, which recorded an increased improvement beyond this number of levels.
But even 2,000 steps a day help your health if you were previously inactive, the paper suggested.
“Although 10,000 steps a day can be a practical goal for active people, 7,000 steps a day are associated with clinically sensible improvements in health results and could be a more realistic and achievable goal for some,” the researchers wrote.
However, some studies involved in the review were low (especially dementia and cancer cancer), and the scientists warned that many contained papers for the age groups of the participants were not taken into account.
How far are 7,000 steps?
Depending on your cadence, height and walking speed, the number of 10,000 levels -numbers between one hour and fifteen minutes can take almost two hours.
With regard to the distance, they are required about eight kilometers.
But 7,000 steps Is only about five kilometers Depending on your stride length.
This can be accessible within an hour if you are a quick hiker or are tall.
I am among the scientists, that definitely sounds more realistic.
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