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Although previous research has questioned whether 10,000 steps per day should really be the gold standard of walking activity, its remained a daily milestone for many. A new study suggests theres no need to abandon the number, since it does come with some benefitsbut it also suggests preventing weight gain isnt one of them.
Research published in the Journal of Obesity details an experiment following 120 freshman at Brigham Young University (BYU) who walked either 10,000, 12,500, or 15,000 steps daily for six days a week during their first six months of college. The students tracked their steps using a pedometer.
The studys goal was to evaluate whether exceeding 10,000 steps would minimize the kind of weight and fat gain that is common for freshmen, especially in their first few months of school. The result? Not so muchthe average weight gain for the students was 3.5 pounds.
The reason why higher levels of activity didnt translate to a more protective effect wasnt part of the study, but lead author Bruce Bailey, Ph.D., professor of exercise science at BYU, told Runner's World that those results are consistent with past research.
Physical activity generally produces only small amounts of weight loss, and some studies didnt see even that, he said, adding that preventing weight gain, particularly with this population, will require more researchespecially with eating pattern changes, and over a longer period of time.
However, just because many participants gained weight doesnt mean they werent seeing benefits from being more active, Bailey added. He said that those who managed to reach 15,000 steps per day were getting in at least an hour more of active time during their days than when they started.
Going beyond 10,000 steps per day decreases sedentary time and increases moderate activity, which may have benefits that go beyond weight, he said. There are many emotional and health advantages to keeping up that level of activity.
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Previous research confirms that assumption. A 2019 study in JAMA Internal Medicine on older women found that as few as 4,400 steps daily was associated with lower mortality rates compared to those who were more sedentaryand that the higher the step count, the more that mortality decreased before leveling off at 7,500 steps.
Additional research, from 2010 in Current Opinion in Cardiology, found there are consistent associations between walking and better cardiovascular health for people of any age, both healthy and with heart conditions.
As for how fast you should be walking to see these health benefits? A 2019 study in the British Journal of Sports Medicine discovered that walking at 100 or more steps per minute counts as moderate-intensity physical activity, while 130 or more steps per minute counts as vigorous physical activity. And according to the current U.S. Physical Activity Guidelines, adults should aim for 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity exercise per week.
In general, though, if youre looking to slow or stop weight gain, increasing your steps alone might not be the best strategy. But as an overall health booster? Walk on.
Excerpt from:
No, Getting 10,000 Steps a Day Wont Necessarily Prevent You From Gaining Weight - Runner's World
