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Pace as important as 10,000 steps for health

The studies, published in leading journals JAMA Internal Medicine and JAMA Neurology, monitored 78, 500 adults with wearable trackers — making these the largest studies to objectively track step count in relation to health outcomes.

The researchers from the University of Sydney, Australia and University of Southern Denmark found lowered risk of dementia, heart disease, cancer and death are associated with achieving 10,000 steps a day. However, a faster stepping pace like a power walk showed benefits above and beyond the number of steps achieved.

“The take-home message here is that for protective health benefits people could not only ideally aim for 10,000 steps a day but also aim to walk faster,” said co-lead author Dr Matthew Ahmadi, Research Fellow at the University of Sydney’s Charles Perkins Centre and Faculty of Medicine and Health.

‘For less active individuals, our study also demonstrates that as low as 3,800 steps a day can cut the risk of dementia by 25 percent,” said co-lead author Associate Professor Borja del Pozo Cruz from the University of Southern Denmark and senior researcher in health at the University of Cadiz.

Key points:

  • Every 2,000 steps lowered risk of premature death incrementally by 8 to 11 percent, up to approximately 10,000 steps a day.
  • Similar associations were seen for cardiovascular disease and cancer incidence.
  • A higher number of steps per day was associated with a lower risk of all-cause dementia
  • 9,800 steps was the optimal dose linked to lower risk of dementia by 50 percent, however risk was reduced by 25 percent at as low as 3,800 steps a day
  • Stepping intensity or a faster pace showed beneficial associations for all outcomes (dementia, heart disease, cancer and death) over and above total daily steps.

“Step count is easily understood and widely used by the public to track activity levels thanks to the growing popularity of fitness trackers and apps, but rarely do people think about the pace of their steps,” said senior author Emmanuel Stamatakis, Professor of Physical Activity, Lifestyle and Population Health at the University of Sydney.

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