A daily step count of ten thousand is attractive, but the most efficient use of time investment is '○○'.

It's autumn. The perfect season for outdoor activities. Walking is the easiest exercise anyone can access. Most people will carve out precious time for it. What is the optimal number of steps to achieve the greatest benefit?

The first number that comes to mind is just one day. This is one of the most common goals worldwide. However, scientists advise not to obsess over this goal. In various studies aimed at finding the most efficient number of steps that provide health benefits, the commonly suggested range is between 7,000 and 8,000 steps.

 

It is a well-established fact that the idea of 'walking 10,000 steps a day' becoming an ideal goal for walkers originated from the marketing strategy of a pedometer made by a Japanese company in 1965. The company promoted the idea that walking 10,000 steps a day would improve health, based on the fact that the character '万' (meaning ten thousand) resembles a person walking. There is no scientific evidence to support this.

 

This figure has become the 'global standard.' Many fitness trackers that appeared afterward set this as their basic goal. The sense of fullness and the easy-to-remember number made it an attractive target for people.

A ten-thousand-step count is not an easy figure to overlook. Usually, it takes about 1 hour and 30 minutes to achieve.

 

In recent years, active research has been conducted analyzing the correlation between step count and health. Many studies have demonstrated that focusing on the risk of death from cardiovascular disease, most of the benefits can be observed at around 7,000 steps.

Research results from a slightly different perspective were released last year.

The first scientific evidence on how much one needs to walk daily to significantly reduce the risk of early death was presented by a Spanish university, Granada University, in an international study, which suggested 8,000 steps. Considering the average human stride length (76cm for men, 67cm for women), walking 8,000 steps is equivalent to covering about 6.4 km per day.

 

In a paper published in the Journal of the American College of Cardiology, researchers found that there are additional benefits depending on walking speed, and that walking faster is better than walking slowly.

 

According to a meta-analysis published in the European Journal of Preventive Cardiology in the same year, the minimum number of steps needed to significantly reduce all-cause mortality was found to be 3,867 steps per day.

 

What both studies commonly show is that walking more is beneficial for health improvement, but beyond a certain point, efficiency significantly decreases.

 

Dr. Elo Aguiar, an expert in this field who conducted related research and a professor of Exercise Science at the University of Alabama, said to The Independent in the UK, "If you want the optimal benefit relative to the time invested, you've already gained most of the benefits at 8,000 steps, and beyond that, the gains are minimal or gradual."

 

The World Health Organization (WHO) recommends about 150 minutes of moderate-intensity physical activity or 75 minutes of high-intensity physical activity per week, which translates to approximately 7,000 to 8,000 steps per day.

 

Dr. Akguar emphasized that while the goal of walking 10,000 steps is widely spread and that walking more is always better than walking less, it is important to set goals that are appropriate for each individual's circumstances.

 

He explained, "Recommending a daily step count of 10,000 steps to someone who normally walks 4,000 to 5,000 steps a day can double their activity level, which may cause problems or reduce motivation. Instead, it is better to gradually increase daily activity and ultimately aim for walking more than 8,000 steps a day."

If you are already walking more than 10,000 steps a day, there may be no need to increase this number further. If you have time and want to build more stamina, you can incorporate other high-intensity exercises to enjoy additional benefits. For example, running to improve aerobic capacity or strength training to build muscle and increase bone density.

 

However, if it is difficult to find time to move around because you sit at your desk all day, increasing activity through walking and improving the habit of sitting can be a good approach. Gradually increasing your steps to reach 8,000 steps a day allows you to enjoy the so-called best 'cost-effectiveness'.

 

Park Hae-sik, Dong-A.com Reporter pistols@donga.com

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We are accustomed to performing challenges or walking 10,000 steps, and according to research,

Walking 7,000 to 8,000 steps is considered effective.

Those worried about not reaching 10,000 steps

I hope you feel comfortable walking.