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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from McDonald and Avery Dentistry for the Child and Adolescent E-Book
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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.

“Textbook of Family Medicine E-Book” by Robert E. Rakel
from Textbook of Family Medicine E-Book
by Robert E. Rakel
Elsevier Health Sciences, 2007

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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34 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.

  • I used to walk 2.5 miles each way to work. Sometimes on the way home I would do extra. I ended up losing 80 pounds in 7 months. Within the first 2-3 weeks, my blood pressure went from 170/95 down to 130/80. I did this from May thru November.

  • Okay first of all, how did you separate your clips like that? That’s so cool! Second of all, I really liked your personality and honesty in this video! I’m subscribing for more great videos! I’m on a weight loss journey here on youtube so I’m always looking for inspirational videos like this one to keep me going! I’m subscriber number 753!

  • I walk 30 miles a week been doing for 2 years, my posture has improved got a flat stomach,I’m 60 yrs old not been this slim since she 18

  • Awesome video!
    After 3 months of working from home I also noticed that my mood and health started going down rapidly.
    So I started doing exactly the same thing!
    Except I targeted 5 miles a day (which is 10 to 11K steps in different calculators).
    I measured the length of my route on Google maps using walk directions feature.
    The effect was fast and dramatic it changed my life completely.
    To the point that I cannot imagine stopping this habit even when “normal” life resumes.
    You are 100% right about it working even better if going on a walk early in the morning (and of course outside).

    I am motivated by big round numbers, 5 miles a day, 150 in a month, 1800 in a year…
    That’s more mileage than my car is currently getting.
    And a lot of shoes!
    Like I found out this kind of walking requires special attention to footwear.
    And a good pair supposed to last 300-500 miles.

    Other reasons, with this simple routine you
    1) keep your cardiovascular system in top shape
    2) keep your joints healthy (avoid or delay arthritis problems for those prone to it)
    3) improve mood (it’s much more than that like anyone exercising can tell, it can be a difference between depression and a constant smile on your face)
    4) keep weight in check
    5) avoid back/posture problems walking solved my issues related to prolonged sitting at work, no chiropractor needed.
    6) boost your immune system (more relevant than ever) through sun/fresh-air/better sleep
    7) become fit and ready to explore! Now if your dream vacation involves sightseeing and walking 20 miles in a day no problem! You will have the stamina (and trusty shoes) to do it!

  • You’re inspirational! I used to walk to the ocean and back taking the steepest hills every night after work. I never felt better in my life.

    The downside of this is you are becoming a sex symbol and won’t have time for us anymore.

  • I used to run a lot. Now I do a mix of running and walking. Just walking is actually harder on my body than running because it takes so long.

  • I have started walking recently and noticed that I had better mood when I walked and had more energy to do things I was lazy to do. Thanks for posting your experiences. I will continue to do the 10,000 steps daily.

  • Ps running in place is awesome to keep a BBPM high maximum you burn so much and walking in place is cool too lost 10lbs with this method

  • I’m currently using the health app on my iPhone to track my steps. This is day one for me I’m working towards doing this daily or at least on rest days when I’m not at the gym I’m a heavy set guy so I’ll be seeing the progress I make with this

  • So generally 3500 calories = 1 pound of fat. Losing 4 pounds is 14k calories.

    For a general rule of thumb, a 180 pound man burns 100 calories for every mile walked. 100 miles = 10k calories burned.

    Thus the 4.2 pounds he lost is impressive progress for a single week.

  • I actually got some photos of that road from Forrest Gump movie in southern Utah back in April. They repaved the road and it’s much nicer now.

  • As a 51 year old postman for 20 years my daily work steps are around 25,000 to 30,000 steps a day and my daily distance covered is 25km. I work 6 days a week most weeks.25km × 6(days) x 47(working weeks a year) × 20 (years) = 141,000 km.Thats 3 and a half times round the world.i also train 4 times a week (calisthenics boxing training) as well and I got 3 kids to look after too but for some strange reason I feel energised all the time. It’s nice to see a video promoting walking as it’s a great stress busting exercise and so beneficial for your body. Great upload and interesting fitbit info. AMOR VINCIT OMNIA my friend and thanks for the good work.

  • Love the video but from my pedometer and calculating numbers online, the calorie burn numbers seem way too high for the amount of steps.

    I know it varies depending on weight but now I’m wondering if my data is off or if this data is incorrect.

    Ps I’m not using a Fitbit only my phones pedometer.

  • Just started doing 20k steps a day, 5 miles a day, on day 5 now, that walkers high is real, day 2 I felt it I ended up walking 10 miles, no phone no electronics, definite mood booster.

  • I have a Confidence Fitness treadmill that is very small and only about $200 on line. I put it under a table that I had raised up with by adding extra wood pieces under the legs. With this setup it is super easy to get in lots of steps WHILE YOU ARE WORKING OR JUST SURFING THE NET. When I first started working from home, I walked 15-16 miles a day, by accident. One day, just for the heck of it, I walked a marathon. Yes, I was in reasonably good shape before, but the trick is to set it to a pace that is not sweat inducing and just stay on it. Keep walking!

  • I remember doing a challenge of walking 10 miles a day for 30 days back in the early 2ks, the author of the book claimed you could lose 8 pounds of fat in that time span without dieting. I did the whole 30 days, one day i would walk twelve miles other days eight, i just had to put in the miles by the end of the week. I lost exactly eight pounds and dropped an entire size from my waist area which was very noticeable for just losing 8 pounds, in the process sadly i developed plantar fasciitis despite changing foot inserts, sneakers,etc.

  • I started walking recently. My mid back is to tight. Stretching it doesn’t really work but the good news is that I might be getting taller as a result.

  • I walk 5-6 miles a day now, and it’s had a HUGE impact on my creativity! Enjoying nature has increased my intentionality. I’m walking so often that it’s become a consistent place for me to write out my ideas some of which have become my YouTube videos!
    Thanks for sharing, Tyler!

  • Years ago I started walking dogs part time between personal training clients. I was already pretty active and lean as it was.

    But getting 25-30K steps M-F on top of what I was already doing got me ridiculously lean. LOL Also I have to eat 5000+ cals daily just to maintain my weight. LOL

  • I’m happy to see other people do this! I’ve been a distance runner for 7 years now. By walking to the gym, running 10 miles, walking at work, and walking home I average about 30,000 steps every day. I usually hit 110-115 miles a week. It’s the lifestyle that I love!

  • wow, that’s a lot of walking for one day I’m sore from walking over 10,000 steps a day 6 days a week and I been doing it now for over 2 months.

  • I started walking about 2 weeks ago at 321 lbs. I initially could only walk 10 minutes at a brisk pace before experiencing pain in my right hip. I would take brakes but make sure to get my 10k steps a day. Now I’m 305 and can do 2 hours straight (10-12k steps)with no pain at all. When I began, I would listen to audio books that entertained me, now I listen to books that expand my knowledge. It’s fun.

  • In addition to walking, were you doing any other work out routines during this week? Great video! Thanks for sharing your results!

  • I hike 5 miles a day avg some weeks I do 10
    And I’ve never had a better pair of boots than meurrel
    I’ve been wearing the same pair for 9 months
    They’re holding up great

  • Hi I’m Bec (not Adam) thankyou for making this video. Nothing has motivated me to exercise until now, (I’m 47 and 150lbs) I watched this 2 weeks ago and now I have been walking everyday chasing the ‘walkers high’ you mentioned.
    … Feeling so much better already with life so thankyou again.