The number of daily steps you should take to prevent disease

Walking is one of the simplest and most effective ways to maintain your health. Unlike other exercises that require special equipment or facilities, walking is within reach of most people and can have a significant impact on preventing chronic diseases.

The myth of the 10,000 steps

For years, the idea that you need to walk 10,000 steps a day to stay healthy has been popular. This figure originally comes from a Japanese marketing campaign in the 1960s, not from a scientific basis. However, in recent decades numerous studies have been conducted that have revised this recommendation.

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Recent research has shown that you don't need to take 10,000 steps a day to reap health benefits. In fact, taking between 6,000 and 8,000 steps a day is already associated with a significant reduction in the risk of premature death and the development of diseases such as:

Cardiovascular diseases

• Type 2 diabetes
• Hypertension
• Obesity
• Some types of cancer

A study published in the journal JAMA Internal Medicine found that people who walked about 7,000 steps a day had a 50% to 70% reduction in in mortality risk compared to those who walked less than 4,000.

How many steps are recommended depending on age?

Needs vary depending on the age group and health status of each person:

• Young and middle-aged adults (18 to 64 years): The ideal is to walk between 7,000 and 10,000 steps daily.
• Older adults (65 years or older): 6,000 to 8,000 steps a day may be enough to maintain good physical condition and prevent disease.
• Children and adolescents: should take at least 12,000 steps daily, as they are in a stage of active growth and development.

More than just counting steps: walking with intention

While counting steps can be a useful guide, intensity also matters. Walking at a brisk pace (i.e., at a pace that gets your heart rate up) provides additional benefits for the cardiovascular system and metabolism.

Additional recommendations:

• Take walks of at least 30 minutes a day, spread out if necessary.
• Include walking in your daily routine: take the stairs, get off the bus one stop early, or walk while talking on the phone.
• Use apps or smartwatches to keep track and motivate yourself to achieve goals.

There's no need to obsess over reaching the famous 10,000 steps a day. The important thing is to stay active, walk regularly, and incorporate movement into your routine. With 6,000 to 8,000 steps a day, Significant health benefits can already be achieved and multiple diseases can be prevented in the long term.

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