Latest news with #10000steps
Fox News
3 days ago
- Health
- Fox News
Simple Japanese fitness trend could add 7 years to life expectancy, experts say
Recent fitness trends, like "Zone 2" training and hitting 10,000 steps a day, are driving the conversation around the "best" method of exercise, and what it means to stay fit without intense workouts. Japanese walking is one of the latest of these trends, although this form of exercise is not exactly new. Decades ago, researchers from Japan compared the benefits of interval walking (switching between fast and slow paces) to keeping the same speed the entire time. Their findings indicated that moderate-intensity interval walking could protect against certain "age-associated" effects, including increases in blood pressure, weakening of thigh muscles and a reduced ability to exercise in the first place. "You may be familiar with HIIT (high-intensity interval training) as a means to get an intense workout in a shorter period of time," Dr. Alexa Mieses Malchuk, a primary care physician based in Chapel Hill, North Carolina, told Fox News Digital. "For some, HIIT is too intense; it can be hard on the joints, make people feel hungry and even trigger a physiologic stress response," she cautioned. "It can be completely unfeasible for people with low endurance or mobility issues." Japanese walking alternates between three minutes of fast walking and three minutes of a slower "recovery" walk over the course of 30 minutes. Jillian Michaels, a Miami-based fitness expert, previously told Fox News Digital that 150 minutes of walking a week has been shown to extend lifespan by up to seven years. "Something simple like that goes such a long way," she said. In theory, performing Japanese walking for 30 minutes, five days a week, would meet the 150-minute goal. This approach is similar to Zone 2 training, which involves working at about 60% to 70% of someone's maximum heart rate, Carmine Ciliento, a fitness manager at Crunch Fitness in New York, previously told Fox News Digital about the method. Zone-based training measures how hard the body is working and how it's using energy — much like Japanese walking. Japanese walking is also sometimes called interval walking training (IWT). A 2024 review published in Applied Physiology, Nutrition, and Metabolism found that IWT has benefits for middle- and older-aged healthy adults, including those with metabolic diseases. "Health benefits in populations with other diseases may also exist, but have been less investigated," noted the study. For more Health articles, visit While regular physical activity is one of the most important health habits, Malchuk pointed out that "exercise you enjoy is exercise you'll continue." "It doesn't matter if you prefer HIIT, Japanese walking or something else — choose exercise that is appropriate for your level of fitness, and is comfortable and safe."
BBC News
6 days ago
- Health
- BBC News
How many steps do you take a day?
Everyone's heard that it's good for us to take 10,000 steps a day, but scientists are now saying we may not need to walk as far as we think to get the health benefits.A new study by the Lancet Public Health, suggests 7000 steps every day is enough to combat serious disease, boost your brainpower, and help you live a longer, healthier life. The study says while 10,000 steps is still a good goal for those who are more active, 7000 may be "more realistic and achievable for some"."We have this perception we should be doing 10,000 steps a day," says lead author Dr Melody Ding, "but it's not evidence based".What do you think? How many steps do you take a day? And where do you stomp around if you want to get your step count up? Let us know in the comments below. A step too far The 10,000 steps goal was created as part of a marketing campaign in Japan in the the lead up to the 1965 Tokyo Olympics, a brand of pedometer was launched called the manpo-kei, which translates as "10,000-step meter".Health organisations around the world then started using this as an unofficial guideline, and it stuck. However, the new study looked at previous research data between 2014 and 2025, and found that those who walked 7000 steps instead of 2000 step reduced their chances of having bad mental health and life-threatening difference between 2000 and 7000 is stark, but after 7000, any health benefits increase only marginally.
Yahoo
14-07-2025
- Health
- Yahoo
Forget 10,000 steps — study reveals the real number of minimum daily steps you should take, according to your age
When you buy through links on our articles, Future and its syndication partners may earn a commission. Lately, more and more people are becoming aware that 10,000 steps is no longer the gold standard — it was actually a very successful and slightly misleading marketing campaign that gathered a lot of momentum fast and had people checking the best fitness trackers regularly during walks. While some research has suggested that 7,000 steps is enough to keep you happy and healthy, a meta-analysis from 2022 published in The Lancet found you can still achieve health benefits for less, and age could determine how many steps per day you need. Here's everything you need to know. The meta-analysis assessed 15 studies — seven published and eight unpublished — and found that more steps were associated with lower mortality risk; the results plateaued at between 6,000-8,000 for adults aged 60 and over. For younger adults aged below 60, results plateaued at 8,000 to 10,000. In this study, researchers found 'inconsistent evidence' that step intensity was associated with mortality beyond step volume. This suggests a 'curvilinear association and range' in daily steps and all-cause mortality. That said, another study published in BMJ found that your cadence can matter — a pace of 100 steps per minute could be classified as moderate-intensity exercise and boost your cardiovascular fitness. But while we can clearly see there's a range you should aim for, according to your age, is there a minimum? A 2023 meta-analysis suggests there is: 2337 for cardiovascular mortality and 3867 for all-cause mortality. The study, published in the European Journal of Preventive Cardiology, assessed over 226,000 participants to determine the minimum figure we should be aiming to reach each day. In short, anything fewer than roughly 2,300 per day could increase your risk of cardiovascular events such as stroke or heart disease. And as your step count increases, your risk could decrease over time. If you find you're short on time, walking workouts can help you reach the minimum number of steps. It's also worth learning about a process called NEAT, which stands for 'Non-Exercise Activity Thermogenesis,' and basically accounts for all activity and energy expenditure you can achieve outside of eating, sleeping and dedicated workouts. Think of playing with your kids, carrying groceries, or using one of the best standing desks during your workday. The same 2023 meta-analysis found that increasing your step count could lead to better health. A 1,000-step increment decreased the risk of all-cause mortality by 15%, while a 500-step increment decreased the cardiovascular risk of mortality by 7%. Remember, though, the universal exercise guidelines currently recommend a minimum of 150 minutes of aerobic activity per week. Walking, particularly in nature, has been associated with boosted mood and creativity, reduced anxiety and fewer feelings of depression. And as we know, walking counts toward aerobic activity. Activities such as color walking and intuitive walking can also boost your step count without feeling like a workout, so I recommend giving these a try if you're short on steps for your age range. Your daily step count doesn't need to be achieved all in one go, so if you consider a 5k walk might take you over one hour (and roughly 6,000-7,500 steps), then you could break this up into manageable chunks during your day. My colleague swears by exercise snacking for this reason. Surprise! New study reveals that the size of this finger can predict your endurance Over 60? Forget running and swimming — these 5 bodyweight exercises help strengthen your entire body, using just a chair Want to get fitter and stronger? Researchers say workouts should match your personality type
Yahoo
12-07-2025
- Health
- Yahoo
Is walking 10,000 steps a legit fitness goal or a marketing myth?
The magic number shows up on smartwatches, fitness apps and office step challenges. For many, hitting 10,000 steps in a day has become a marker of good health — a goal that prompts post-dinner walks, lunchtime laps around the block and a reason to park a little farther away. While the target is widely embraced by doctors and their patients, its origins are less scientific than some may expect. 'The whole idea behind the 10,000 steps was actually a marketing campaign for a company in Japan that developed a pedometer,' said David Raichlen, professor of biological sciences and anthropology at USC. The idea of walking 10,000 steps a day gained popularity in Japan in the 1960s, when a company introduced a pedometer called the Manpo-kei — a name that translates to "10,000 step meter." Released around the time of the 1964 Tokyo Olympics, the product gave people a numerical goal and helped sell pedometers. 'It was kind of brilliant,' Raichlen said. 'Is it arbitrary? Yes.' Researchers say that even if the number wasn't evidence-based at the time, it caught on for a reason — and may have landed close to a meaningful benchmark. 'It turns out, bizarrely enough, they probably weren't that far off, even though they did not have any of the epidemiological data to support it at the time,' Raichlen said. In the years since the 10,000 step target gained attraction, researchers have tried to pinpoint how many daily steps are actually linked to better health outcomes. Some studies show that benefits such as reduced risk of cardiovascular disease begin around 2,500 to 3,000 steps a day. Others suggest a plateau of health-related benefits begins around 7,500 steps, Raichlen said. Read more: Need a walking buddy? Here are 10 lively walking clubs to help you tour L.A. by foot Still, many public health messages continue to promote the five-digit mark, and fitness trackers, including Fitbits and other smart devices, often set 10,000 steps as the default daily goal. Dr. Gregg C. Fonarow, interim chief of cardiology at UCLA, said step counts are a practical, easy-to-understand way to communicate physical activity guidelines with patients. He often recommends 10,000 steps and doesn't view the number as random. 'Conveying step count is one of the ways of quantifying, easily and understandably, a trackable, actionable way to communicate what would be a good level of physical activity for them,' Fonarow said. He said 10,000 steps equals roughly five miles of walking and about 150 minutes of moderate-to-intense activity — in line with existing guidelines for weekly exercise. Still, Fonarow acknowledges that research findings vary. He cites one study that found risk reduction plateaued around 7,500 steps for older women, while other studies have found benefit continuing through 10,000 steps or more. 'Walking is a fantastic form of exercise,' Fonarow said. 'It improves blood pressure, supports brain health, reduces insulin resistance and helps strengthen the blood vessels.' Raichlen said he typically avoids prescribing specific thresholds. While 10,000 steps may be a useful goal for some, he said, it is not a requirement for good health. 'A little bit is better than nothing, and then a little bit more is better than that,' Raichlen said. However, the type of walking matters. Researchers have found that cadence — how many steps a person takes per minute — can influence the impact of physical activity. A brisk walk offers greater cardiovascular benefit than a slower pace even with the same total step count. 'You don't have to run,' Raichlen said. 'But more intensity is generally better.' What's not clear, he said, is whether there's an upper limit where benefits begin to decline — or if more steps always yield more return. He said walking more is generally tied to lower risk of several chronic conditions, including diabetes, dementia and cardiovascular disease, but the risk reduction plateaus after a certain point. 'The health outcome you are interested in — whether that be heart disease, diabetes, dementia — there are different steps recommended,' he added. Read more: L.A. walking guides Raichlen also pointed out that the effectiveness of a given step count may differ by age and that most existing studies rely on wrist-worn accelerometers, which can vary in precision. 'You can use multiple methods and end up with multiple different step counts from the exact same person,' Raichlen said, adding that his sister-in-law and her son tracked their steps on a recent trip to Disneyland using different devices — one with a phone, the other with an Apple Watch — and came away with very different totals. That variation, he said, reinforces the importance of using step counts as a guide rather than a rigid rule. 'The best thing people can do is to be their own study,' Raichlen said. 'Look at what you're doing today and try to do more tomorrow.' Fonarow said he often encourages patients to build activity gradually. For those who are largely sedentary, trying to walk 10,000 steps on day one may not be practical. 'We really need to personalize these recommendations,' he said, adding that some people may choose to add resistance — like a weighted backpack — for additional benefits, but it's not necessary for improved health. Dr. Parveen Garg of Keck Medicine of USC also sees patients aiming to meet step goals. While spreading activity throughout the week is ideal, he said it's fine if some days are more active than others. For patients with limited time or energy, walking more on the weekends or during longer breaks can still offer meaningful benefits. Garg said he reminds patients that walking is beneficial even at lower levels. Multiple studies show that risk of cardiovascular disease and premature death decreases measurably beginning around 2,500 steps per day, he said. While spreading activity throughout the week is ideal, he said it's fine if some days are more active than others. For patients with limited time or energy, walking more on the weekends or during longer breaks can still offer meaningful benefits. Like other experts, Garg emphasizes that the benefits of movement don't begin at 10,000 steps — they can start much earlier. Read more: 10 L.A. staircase walks with breathtaking ocean views 'As humans, we like goals,' Garg said. 'We like to feel like we've accomplished something. We like to check off boxes. … It does give people a goal to accomplish. In that aspect, it's really great — as long as it does not discourage people.' He encourages his patients to prioritize aerobic activity — movement that gets the heart rate up — even if it's done in short bursts or mixed into daily routines. Whether a person walks 2,000 steps or 10,000, local experts agree the key is consistency, and increasing activity over time can be beneficial. 'Just keep moving,' Raichlen said. Sign up for The Wild newsletter to get weekly insider tips on the best of our beaches, trails, parks, deserts, forests and mountains. This story originally appeared in Los Angeles Times.
