TO LIVE LONGER, HOW MUCH DO WE ALL REALLY NEED TO WALK EVERY DAY?
Every day I wear my digital watch, it keeps me updated about how much exercise or general activity I’m getting. It’s the iWatch, so it can get to be a bit of a distraction when I’m multitasking during business hours. But remembering to stand up and move around is pretty helpful when I get hyper focused on a computer screen. But I can’t help but wonder just how much of a walk I really every day as a bare minimum to be in good health and, ideally, live longer. I’m pretty sure it’s not 10,000 steps, which I keep seeing questioned in recent months.
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A GOOD WALK IS EASY TO DO, AND YOU CAN TAKE ONE ANYWHERE, JUST NOT FROM THE GRAVE
I know from personal experience that I have both a higher threshold for exercise than most, and that I’m generally happier when I get my body moving every day. We should all know by now that exercise in general is something we should all do every day or, at a minimum, get in at least 40-50 minutes of cardio a week. But walking is the easiest thing for the ambulatory to do, and you can do it pretty much anywhere you are. And, a good walk is an easy way to take a break from whatever monotony or stress trap you get stuck in. But how much of a walk should you aim for?
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10,000 STEPS HAS ITS BENEFITS, BUT SCIENCE SAYS LESS OF A WALK IS STILL REALLY GOOD FOR YOU
I won’t offer a definitive answer, as it’s probably different for everyone, and is different every day. But we’ve all been told to aim for 10,000 steps a day for over 60 years now, and there doesn’t seem to be any science besides common sense for it. And I doubt that the fact that the character in Japanese for 10,000 looking like a person walking is to blame, either. But here are some recent numbers from studies that are good benchmarks. 2,200 steps or more offers lower mortality rates and cardiovascular disease. Women over 60 who walk 6,000-7,500 steps live longer; under 60 women need 8,000-10,000 for the same benefits.
And for everyone, 3,800 steps a day or more lowers the risk of dementia. But it’s clear we all need to walk every day. If you don’t make it to 10,000, you’re still getting it done. Unfortunately, walking to the fridge for a beer doesn’t count. Especially repeatedly.
