Importance of counting daily steps
Daily step count is a metric that has shown to have success in motivating physical activity in people. Studies show that, walking at least 7000 steps per day or more is associated with a 50% to 70% lower risk of premature death, (can help lower the risk of all-cause mortality and the morbidity and mortality of cardiovascular diseases in adults).
In general, healthy adults take between 4,000 and 18,000 steps/day, and the CDC recommends 10,000 daily steps per day for adults.
Furthermore, research data indicates Women who achieved ≥ 7,500 steps/day had a 50% lower prevalence of depression than women taking < 5,000 steps/day.
- Men who achieved ≥ 12,500 steps/day also had a 50% reduction in the prevalence of depression compared with those taking < 5,000 steps/day.
Taking extra steps per day is also associated with reduced BMI and waist circumference.
Some simple creative ways to increase your daily daily step count:
- Make walking a habit. Build a walking routine by setting aside 30–60minutes of walking each day should put you within a distance of your step goal.
- Take the stairs. Instead of the lift/elevator take the stairs, and once you get to the floor you are heading to turn around and go back down.
- Take mini-walks. Take 3 walks per day (one in the morning, afternoon and another in the evening, spend at least 10–15minutes on each walk)
Sources;
Paluch AE, Gabriel KP, Fulton JE, et al. Steps per day and all-cause mortality in middle-aged adults in the Coronary Artery Risk Development in Young Adults study. JAMA Netw Open. 2021;4(9):e2124516. doi:10.1001/jamanetworkopen.2021.24516
