Research reveals the number of steps needed to offset a sedentary lifestyle, showing that 10,000 steps a day was still meaningful
A lifestyle in which you spend a lot of time sitting down not only leads to lack of exercise but also has a negative effect on your
Do the associations of daily steps with mortality and incident cardiovascular disease differ by sedentary time levels? A device-based cohort study | British Journal of Sports Medicine
https://bjsm.bmj.com/content/58/5/261
Scientists Reveal The Optimal Number of Daily Steps to Offset Sitting Down : ScienceAlert
https://www.sciencealert.com/scientists-reveal-the-optimal-number-of-daily-steps-to-offset-sitting-down
In a paper published in the medical journal British Journal of Sports Medicine in March 2024, a research team led by Matthew Ahmadi, a health scientist at the University of Sydney, investigated the relationship between the amount of exercise and health in people who spend a lot of time sitting.
The study used lifestyle and health data from 72,174 participants from the UK Biobank who were followed for an average of 6.9 years. The average age of participants was 61.1 years. During the follow-up period, 1,633 participants died from any cause, and 6,190 events of cardiovascular disease (CVD) occurred.
Each participant was given an accelerometer to wear on their wrist, which they wore 24 hours a day to measure their steps and sedentary time over a seven-day period. On average, participants spent 10.6 hours sitting per day, so those who sat for 10.5 hours or more were considered to be 'sedentary' and those who sat for less than 10.5 hours were considered to be 'sedentary.'
From the analysis, the research team first confirmed that people who spend a lot of time sitting are at higher risk of serious health problems. The graph below shows the relationship between participants' sitting time and their overall mortality rate (left) and CVD risk (right) adjusted for age and sex. When the average sitting time exceeded 10.5 hours (red circle), the health risk increased dramatically.
On the other hand, when the number of steps per day exceeds 2,200, the mortality and CVD risk begin to decrease regardless of the length of time spent sitting, and it was found that walking 9,000 to 10,000 steps per day reduces the CVD risk by 21% and the mortality risk by 39% compared to people who walk only 2,200 steps. It was also found that 50% of the effect is seen at about 4,000 to 4,500 steps per day.
The graph below shows all-cause mortality on the left and CVD risk on the right. The vertical axis is risk, the horizontal axis is number of steps, the blue line represents the group with long sitting time, and the dotted line represents the group with short sitting time. People who spent less time sitting generally had a lower risk, but in both groups, walking about 10,000 steps a day reduced risk.
For mortality, the lowest risk for sedentary people was 9,000 steps per day, with a 39% reduction in risk, while the lowest risk for sedentary people was 10,300 steps per day, with a 31% reduction in risk.
For CVD, the lowest risk for sedentary people was 9,700 steps per day, with a 21% reduction in risk, while for sedentary people, 9,800 steps per day was a 29% reduction.
'These findings are not an excuse for people to sit for long periods of time, but they do provide insight that increasing your daily steps can help offset the health impacts of a sedentary lifestyle, and send an important public health message that people should do so,' Ahmadi said.
◆ Forum is currently open
A forum related to this article has been set up on the official GIGAZINE Discord server . Anyone can post freely, so please feel free to comment! If you do not have a Discord account, please refer to the account creation procedure article to create an account!
• Discord | 'How many steps do you walk a day?' | GIGAZINE
https://discord.com/channels/1037961069903216680/1265598685031563274
Related Posts:
in Science, , Posted by log1l_ks