We often hear that the recommended steps per day is 10,000. However, that may not hold true for everyone, as your age is a factor to consider. Read more to know how many steps you should take for optimal health.
Recommended Steps Per Day by Age: How To Increase Your Step Count?
Recommended Steps Per Day By Age
Monitoring our daily step count can be a fantastic motivator to weigh our activeness. A target number of 10,000 steps per day can motivate us to move more throughout the day and during planned physical activity sessions.
However, the 10,000 steps per day rule does not apply to all age groups, according to a mega analysis of 15 studies involving close to 50,000 participants. The studies indicate that doing a specific number of steps daily will help lower your risk of disease and lengthen your life, although the precise number depends on your age.
Researchers found that for those 60 and older, the risk of premature mortality peaked at between 6,000 and 8,000 steps per day, implying that more steps did not extend life expectancy. The risk of early death stabilizes for persons under 60 around 8,000 to 10,000 steps per day.
This indicates that doing 8,000 to 10,000 steps per day will be most beneficial for adults aged 59 and under, whereas taking 6,000 to 8,000 will be most beneficial for adults aged 60 and older.
These results are predicated on longevity; hence, increasing your walking may still be beneficial for other health advantages. You shouldn't worry if you exceed the daily step goal because it's okay.
How To Increase Your Step Count?
Walking offers tons of benefits, including building muscle strength and endurance. It also helps prevent chronic conditions like coronary heart disease, type 2 diabetes, obesity, high blood pressure, osteoporosis, high cholesterol, depression, anxiety and Alzheimer's.
Here are some tips if you struggle to achieve your daily step count target.
1. Set a goal
Start by challenging yourself by setting a goal. Once you know your average daily steps, you'll learn how many more steps you need to achieve your age's recommended number of steps. Slowly increase it by adding 300 or 500 steps per day or week, depending on your preference, and hit it. If you are too busy, you can start by walking for at least 10 minutes. A study suggests that a 10-minute walk daily could add more years to octogenarian.
2. Find an enjoyable space
Make walking a pleasant experience. Walk outdoors to enjoy the scene if there's a park near your area. You can also walk around malls; this works for others.
3. Find a walking buddy
Some enjoy walking with their buddies and make more steps by doing so. A walking companion makes the activity more fun or bearable for many because it takes their minds off it.
4. Take your dog for a walk
If you have a pet, instead of paying for a dog walker, take it as an opportunity to take more steps. Go out and take your fur buddy for a walk and enjoy your time together.
Walking is the easiest and most accessible exercise as it doesn't need any equipment. Take more steps today and be healthy.
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