How many steps should you take per day according to age to live better and longer

How many steps should you take per day according to age to live better and longer

How many steps per day are healthy at each age

Physical exercise is essential for leading a healthy life, feeling agile and delaying aging. One of the best ways to stay in shape is walking, as it is a simple exercise that anyone can do. The debate often revolves around the question of whether pay more attention to distance (number of steps) and duration or pace of walking. For decades, the rule of thumb was 10,000 steps a day.

However, recent scientific studies they questioned the formula and they propose to calculate the benefits according to the age and the physical condition of each one. Taking 10,000 steps involves almost two hours of walking a day, a goal that is difficult to achieve for the majority of the population.

A study of the of the Harvard University, USA, in collaboration with specialists in University of Hertfordshire, UK, determined, for example, that taking just 4,400 steps a day could be enough to prevent serious illness.

“In practice, it’s very difficult for people to stick to 10,000 steps a day. In general, people take between 2,000, 3,000 or 4,000 steps a day more or less”, specify the specialists (Getty Images)

The discovery came after health and exercise physiology expert Dr. Lindsay Bas, from the University of Hertfordshire, will explore research on the real merits of the 10,000 step goal, which originated in a 1965 Japanese marketing campaign. “The 10,000 steps per day goal seems to come from a brand name pedometer sold in 1965 by Yamasa Clock in Japan,” Dr. Bottoms explained.

The device was called “Manpo-kei”, which translates to “10,000 steps meter”. This was a marketing tool for the device and seems to have stuck around the world as a daily pass goal. “It is even included in the daily activity goals of popular smartwatches, which have this function by default at this level of steps”, specifies the specialist.

Despite the team found that the more people walked the lower the risk of dying, this effect tended to level off at around 7,500 steps per day, with no added benefit to walking up to 10,000 steps per day.

From the age of 65, some specialists advise 7,000 steps a day for at least five days a week (Getty Images)
From the age of 65, some specialists advise 7,000 steps a day for at least five days a week (Getty Images)

New scientific findings have concluded that to slow down aging and maintain good health, those under 65 can walk 8,000 steps a day and get the best benefits. If 4,400 is enough to avoid serious pathologies, crossing this threshold and reaching 8,000 improves all health parameters.

From 65 years old it’s harder to stay at 10,000 steps a day, although some people stick to that goal. In this age group, some specialists They advise 7,000 steps every day for at least five days a week, always taking into account individual illnesses or ailments.

the cardiologist Daniel López Rosetti He said in Infobae that the ideal is to walk strongly 45 minutes, no more than that: “How many times a week? All other days When I get the bill, I’ll be walking over 150 minutes a week.”

How to do it? Very simple. Before you start walking, drink a glass of water to hydrate and stretch, then walk at a normal pace. At 100 meters, increase your speed, without stopping walking, you have to walk but at a steady pace.

Experts question the benefits of 10,000 steps, which originated in a 1965 Japanese marketing campaign (Getty)
Experts question the benefits of 10,000 steps, which originated in a 1965 Japanese marketing campaign (Getty)

The doctor Jorge Franchella (MN 44.396) sports physician and cardiologist, director of Physical Activity Program for Health and Sports of the Hospital de Clínicashe said Infobae What Although historically it was said to be 10,000 steps, this corresponds to a story from many years ago. “In practice, it’s very difficult for people to stick to 10,000 steps a day. Typically, people take around 2,000, 3,000, or 4,000 steps a day.. Office people, a little less; people who have an outdoor activity or who can walk or do professional activities, a little more,” he commented.

Ideally, this would be if one could take between 5,000 and 7,000 steps per day, bearing in mind of course the different ages. Young people would be closer to 8,000, a little less. And the oldest people, middle-aged, would be around 6,000 years old. For their part, the elderly could be in the 5,000, 4,000. Because? Because what we need is for them to take steps for the cardiovascular, so that they have strength. That would be an expensive suggestion. Anyway, sometimes we see that there are people who do little. What we also say is that you must start with a proposal that does not have unachievable goals“, he explained.

People under 65 can walk 8,000 steps a day and get the best benefits (Getty)
People under 65 can walk 8,000 steps a day and get the best benefits (Getty)

For his part, Dr. Norbert Debbag (MN 51.320), sports specialist and cardiologist in dialogue with Infobae said the World Health Organization (WHO) has established that the ideal is 150 minutes of physical activity per week. That is to say, it can be 30 minutes of physical activity 5 days a week. “It is estimated that moderate and healthy physical activity for a person is 100 steps per minute. It is a physical activity, not weak, moderate. So if we take 100 steps per minute, in 30 minutes, we are taking 3,000 steps per day,” he said. And he added: “If you want to have more intense physical activity, then you should increase the steps more. For a healthy life, the ideal would be about 100 steps per minute, or 3000 steps per day“, he explained.

Still, Debbag emphasized the importance of getting people moving: “We’re talking about steps and it’s moderate physical activity that has good cardiovascular conditioning. If someone has a motor disability, 20 steps per minute is enough. The important thing is to move. It all depends on the ability of each“, he concluded.

The main thing is to give up a sedentary life and start moving, taking a walk is always beneficial, and if at first it is difficult to organize yourself and reach more than 4,000 or 5,000 steps, no problem. The important thing is to start moving and to integrate the habit.

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