Science Confirms Walking 4,400 Steps each day Makes an impact

 

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THE LATEST RESEARCH. A new study in JAMA Internal Medicine looked at the average step counts of more than 16,000 people and found those who walked just 4,400 steps per day were 41% less likely to die over the four-year study period compared to those who walked 2,700 steps. A new study in JAMA Internal Medicine looked at the average step counts of more than 16,000 people and found those who walked just 4,400 steps per day were 41% less likely to die over the four-year study period compared to those who walked 2,700 steps.

Walking more than 4,400 steps helped lower the risk of all-cause mortality even further, but the benefits. Health benefits kick in at 4,400 steps a day, researchers found. Fitness trackers help people count their daily activity.

Fitbit Inc. The optimal number may be much less dependent on your age, new research suggests. Women whose step counters reached 4,400 each day had a 41% lower rate of death than women who took 1,700 fewer steps each day, a new study of older women found. “That’s a very modest number of steps. “The basic finding was that at 4,400 steps per day, these women had significantly lower mortality rates compared to the least active women,” Lee explains.

If. A California State University study found that the more steps people took during the day, the better their moods were. The release of endorphins creates feelings of happiness and euphoria.

For extra mood-boosting benefits, take a stroll outdoors. Even a small amount of exercise can make a big difference. A 2014 study published in the Journal of the American College of Cardiology found that just 5 to 10 minutes of running per day. Walking is one of the most rewarding lifelong activities you can choose.

While it may not be a huge calorie burner — the average person burns about 100 calories or so per mile — adding more mileage to your day can make a big difference in weight control. In other words, you can take 5,000 steps in a day or 10,000, meaning that you would cover either about 2.5 or 5 miles. But in both cases, if you concentrate those steps into a single session of exercise and then spend the rest of your waking hours slumped in a desk chair or in front of a television, you will be more sedentary than active. average of 2,000 steps per mile for simplicity. However, some people prefer a more accurate way to determine distances and or a way to count other non-walking physical acti vities.

In these cases, the charts below may be helpful. Steps-to-Distance Conversion Chart Below is an estimated stepsto-distance conversion. While distance varies for each.

List of related literature:

Review the evidence: When researchers evaluated walking patterns and weight gain among 1155 young adults, a 5-year follow-up indicated that those taking more steps gained less weight.1 Although both the men and women gained on average 4.4 lb, those who took less than 10,000 steps per day gained 10.1 lb.

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from Williams’ Essentials of Nutrition and Diet Therapy E-Book
by Eleanor Schlenker, Joyce Ann Gilbert
Elsevier Health Sciences, 2018

A meta-analysis of studies that provided adults with pedometers did find that using a pedometer increased the number of steps walked per day, with the current goal for adults being 10,000 steps per day (Bravata et al., 2007).

“The Oxford Handbook of Health Psychology” by Howard S. Friedman
from The Oxford Handbook of Health Psychology
by Howard S. Friedman
Oxford University Press, 2011

A systematic review of the literature showed that an increase in 2,100 steps/ day, equivalent to approximately 1 mile of walking/day, was associated with a modest yet significant decrease in BMI (Donnelly et al., 2009).

“Handbook of Obesity Treatment, Second Edition” by Thomas A. Wadden, George A. Bray
from Handbook of Obesity Treatment, Second Edition
by Thomas A. Wadden, George A. Bray
Guilford Publications, 2019

An important predictor of an increase of physical activity in general population is having a step goal of 10,000 steps per day [23], which is not only associated with significant increases in physical activity but also significant decreases in body mass index and blood pressure [23].

“Textbook of Pulmonary Rehabilitation” by Enrico Clini, Anne E. Holland, Fabio Pitta, Thierry Troosters
from Textbook of Pulmonary Rehabilitation
by Enrico Clini, Anne E. Holland, et. al.
Springer International Publishing, 2017

This contradicts the findings of Rooney et al. (2003) that pedometer presence alone is enough to increase walking behaviour.

“Psychology of Physical Activity: Determinants, Well-Being and Interventions” by Stuart J. H. Biddle, Nanette Mutrie
from Psychology of Physical Activity: Determinants, Well-Being and Interventions
by Stuart J. H. Biddle, Nanette Mutrie
Taylor & Francis, 2007

For some programs, the goal is to reach 12,000 steps per day, but for all the programs, a general objective is to motivate the person wearing the pedometer to progressively increase the step count over time and perhaps to maintain a minimally acceptable level of steps per day.

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Elsevier Health Sciences, 2010

Typically, adults set their daily step-count goal at 10,000, which is roughly equivalent to walking five miles (eight kilometers).

“Technology for Physical Educators, Health Educators, and Coaches: Enhancing Instruction, Assessment, Management, Professional Development, and Advocacy” by Seth E. Jenny, Jennifer M. Krause, Tess Armstrong
from Technology for Physical Educators, Health Educators, and Coaches: Enhancing Instruction, Assessment, Management, Professional Development, and Advocacy
by Seth E. Jenny, Jennifer M. Krause, Tess Armstrong
Human Kinetics, 2020

They found that every additional park in the half-mile around a girl’s home was associated with an increase in moderate/ vigorous physical activity by 2.8% or 17.2 non-school minutes of activity per 6 days.

“Forests, Trees and Human Health” by Kjell Nilsson, Marcus Sangster, Christos Gallis, Terry Hartig, Sjerp de Vries, Klaus Seeland, Jasper Schipperijn
from Forests, Trees and Human Health
by Kjell Nilsson, Marcus Sangster, et. al.
Springer Netherlands, 2010

According to the Harvard Health Letter, a summary of 26 unique studies showed that individuals who used a pedometer walked at least 2,000 additional steps daily when compared to individuals who didn’t use the device.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

A popular program promoting physical activity encourages people to walk 10,000 steps each day or at least an initial increase of 2,000 steps over baseline.

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from Textbook of Family Medicine E-Book
by Robert E. Rakel
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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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9 comments

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  • This is true 100%.. on my previous job I would take around 12k steps and had really defined abs. New job and average 7k steps, abs not as defined and more belly fat also struggle to sleep. (Same Diet as when I was at my previous job)

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  • I walk��‍♂️all the time, I’ll walk to the grocery store & to the gym instead of taking my car��. Save money�� on gas & great exercise for my body. Hit 2 birds���� with one stone.��

  • I use my Withings Steel HR to count my steps and I believe it’s an excellent addition if you want to keep record of your health overall.

    Stopped the 10,000 a day a few months ago, will try to start again!

  • We watch you as a family. My 3 kids laughed their tails off with you plopping on the floor as you went to sit on the seatless toilet…. Include your honest bloopers sone more please…speciawhen you’re crying from uncontrolled laughter as u narrate.��… Greatto know about the inch you grew in height and calves.

  • Liked as soon as you mentioned filming outside. I could feel the cringe lol (I hate filming) great video! 3lbs is a lot! I used my iphone to track my steps. Now I use my a FitBit Charge 4.

  • Vitamin d is not only a vitamin but turns into a hormone. About75-80% of Americans are deficient in vitamin d. Great video I use my iPhone to count my steps.

  • You did a great job on this video! I am also very self conscious about filming outside around people. The squirrel was a perk, and you had lots of great benefits!

  • 2:04 best part of the video ����

    Edit: to talk about the video, i grew up in a small Town where in town buses weren’t available even taxis so i basically walked everywhere, i think I’m glad to have that type of lifestyle since childhood.
    After i went to college (in a big city) i started relying on public transport a lot, and believe me when i come back from college after a few weeks i can feel the effect of relying on public transport that has on me, this video was so related and enlightening. Thanks.