Do Extra Daily Steps Really Help?
April 26, 2022
We were born to move. Our ancestral roots are deeply embedded in movement…It was what we were designed to do for survival. Our ancestors were Hunters and Gatherers. Movement is at the most basic of our survival needs even in absence of danger.
With the evolution of our species, it has become evident that not only is movement required for daily survival, but it is also crucial for our long-term health.
To me, exercise is the closest thing to a magic pill we have. A recent study would support my thoughts. The study (on over 28,000 people) highlights that every 1,000 daily steps increase was associated with a 12 percent lower risk of death from all causes.
The benefits were seen with a minimum of 2,500 steps a day and went up to 17,000 steps. The greatest health benefits are reported by walking 12,000 steps per day.
There was little evidence to support extra benefits over the 12,000 steps per day mark.
What is impressive, and shows the real benefit of exercise is that these findings held true even after accounting for BMI, alcohol consumption, smoking status, pre-existing health conditions, and step intensity.
Basically daily steps (exercise) benefits everyone regardless of whether they are smokers, drinkers, or have other health conditions. This isn’t to say that the benefits would be even greater for people if they weren’t smokers, drinking, etc.
And another interesting finding, but not surprising, is people who take the fewest steps may have a worse overall health status compared to those who take more steps.
The findings could be summed up like this…move and move more for better health, or sit and stare for declining health and impending sickness.
How can you benefit from daily steps and exercising?
10,000 steps per day are what we’re told to shoot for each day. And if you can get that as a minimum then this is fantastic.
However, if we look a the study, the minimum dose to benefit health is 2500 steps, with benefits increasing every 1000 steps. If 10,000 steps seem a bit too many for you at the moment then aim for a number that is achievable to start then build from there.
If you are doing 8,000 steps now, then try and increase to 10,000 steps. Likewise, if you are at 2,000 try to increase to 3,000 and continue to build up over time.
To increase your steps today and into the future realise that little actions do add up. You have many opportunities in a day to easily add more steps in by doing things like:
- Take a walk while on a phone call or listening to a podcast (my personal favourite)
- Walk to work, or increase your walk to work by parking in a spot further from work
- Go for a walk after lunch (not only a great for steps but great for weight loss and digestive health)
- Play outside with kids
- Take the stairs instead of the escalator or elevator
- Go window shopping (Shopping can be exhausting and help as acquire many steps)
Exercise is crucial to health. The key message in today’s blog is to move. Move often and move more for increased health benefits and longevity. Happy Walking.
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Do Extra Daily Steps Really Help?
April 26, 2022
We were born to move. Our ancestral roots are deeply embedded in movement…It was what we were designed to do for survival. Our ancestors were Hunters and Gatherers. Movement is at the most basic of our survival needs even in absence of danger.
With the evolution of our species, it has become evident that not only is movement required for daily survival, but it is also crucial for our long-term health.
To me, exercise is the closest thing to a magic pill we have. A recent study would support my thoughts. The study (on over 28,000 people) highlights that every 1,000 daily steps increase was associated with a 12 percent lower risk of death from all causes.
The benefits were seen with a minimum of 2,500 steps a day and went up to 17,000 steps. The greatest health benefits are reported by walking 12,000 steps per day.
There was little evidence to support extra benefits over the 12,000 steps per day mark.
What is impressive, and shows the real benefit of exercise is that these findings held true even after accounting for BMI, alcohol consumption, smoking status, pre-existing health conditions, and step intensity.
Basically daily steps (exercise) benefits everyone regardless of whether they are smokers, drinkers, or have other health conditions. This isn’t to say that the benefits would be even greater for people if they weren’t smokers, drinking, etc.
And another interesting finding, but not surprising, is people who take the fewest steps may have a worse overall health status compared to those who take more steps.
The findings could be summed up like this…move and move more for better health, or sit and stare for declining health and impending sickness.
How can you benefit from daily steps and exercising?
10,000 steps per day are what we’re told to shoot for each day. And if you can get that as a minimum then this is fantastic.
However, if we look a the study, the minimum dose to benefit health is 2500 steps, with benefits increasing every 1000 steps. If 10,000 steps seem a bit too many for you at the moment then aim for a number that is achievable to start then build from there.
If you are doing 8,000 steps now, then try and increase to 10,000 steps. Likewise, if you are at 2,000 try to increase to 3,000 and continue to build up over time.
To increase your steps today and into the future realise that little actions do add up. You have many opportunities in a day to easily add more steps in by doing things like:
- Take a walk while on a phone call or listening to a podcast (my personal favourite)
- Walk to work, or increase your walk to work by parking in a spot further from work
- Go for a walk after lunch (not only a great for steps but great for weight loss and digestive health)
- Play outside with kids
- Take the stairs instead of the escalator or elevator
- Go window shopping (Shopping can be exhausting and help as acquire many steps)
Exercise is crucial to health. The key message in today’s blog is to move. Move often and move more for increased health benefits and longevity. Happy Walking.
