Pace as important as 10,000 steps for health, new research reveals

JAMA Neurology (2022). DOI: 10.1001/jamaneurol.2022.2672″ width=”800″ height=”530″/>

Dose-response association between different measures based on accelerometer-measured steps and the incidence of all-cause dementia. Shading indicates 95% CIs; solid lines, hazard ratios, log scale, adjusted for age, sex, race, education, Townsend deprivation index, smoking, alcohol consumption, fruit and vegetable consumption , family history of cardiovascular disease and cancer, medication use (cholesterol, insulin, and hypertension), accelerometer-measured sleep, and accelerometer-wearing days. For incidental steps, the models were further adjusted for intentional steps (and vice versa). For peak 30-minute steps, the models were also adjusted for total steps per day. The total number of steps per day indicates the average number of steps accumulated in a day; incidental steps, the total number of daily steps at 1-39 steps per minute; deliberate steps, the total number of daily steps at ≥ 40 steps per minute; maximum cadence of 30 minutes, the average steps per minute recorded for the highest 30 minutes, not necessarily consecutive, of a day. Dose-response associations were assessed with restricted cubic splines with nodes at the 10th, 50th, and 90th percentiles of the exposure distribution of interest. Credit: JAMA Neurology (2022). DOI: 10.1001/jamaneurol.2022.2672

Two studies, published in JAMA internal medicine and JAMA Neurologyfollowed 78,500 adults with wearable trackers, making them the largest studies to objectively track step counts for health outcomes.

Researchers from the University of Sydney, Australia, and the University of Southern Denmark have found that a reduced risk of dementia, heart disease, cancer and death is associated with taking 10,000 steps per day. However, a faster pace of stepping like brisk walking has shown benefits beyond the number of steps taken.

“The take-home message here is that for protective health benefits, people could not only ideally aim for 10,000 steps per day, but also aim to walk faster,” said co-lead author Dr Matthew Ahmadi, a researcher at Charles University in Sydney. Perkins Center and Faculty of Medicine and Health.

“For people who are less active, our study also demonstrates that as little as 3,800 steps per day can reduce the risk of dementia by 25%,” said co-lead author, Associate Professor Borja del Pozo Cruz of the University of Southern Denmark and Senior Health Researcher at the University of Cadiz.

Key points:

  • Every 2,000 steps gradually reduced the risk of premature death by 8-11%, up to about 10,000 steps per day.
  • Similar associations were observed for cardiovascular disease and cancer incidence.
  • A higher number of steps per day was associated with a lower risk of dementia from all causes
  • 9,800 steps was the optimal dose linked to a 50% reduced risk of dementia, but the risk was reduced by 25% at just 3,800 steps per day
  • Step intensity or faster pace showed beneficial associations for all outcomes (dementia, heart disease, cancer, and death) beyond total daily step count.

“Step counts are easily understood and widely used by the public to track activity levels thanks to the growing popularity of fitness trackers and apps, but people rarely think about the pace of their steps,” said the lead author Emmanuel Stamatakis, physical activity teacher. , Lifestyle and Population Health at the University of Sydney.

“Findings from these studies could inform the first formal stage-based physical activity guidelines and help develop effective public health programs aimed at preventing chronic disease.”

How was the study conducted?

The study used data from the UK Biobank to link step count data from 78,500 UK adults aged 40-79 with health outcomes 7 years later. Participants wore a wrist accelerometer to measure physical activity over a 7-day period (minimum 3 days, including one weekend day and monitoring during sleep periods).

With ethical consent, this information was linked to participants’ health records through multiple data sources and registries, including inpatient hospitals, primary care records, and cancer and death registries.

Only those who were free of cardiovascular disease, cancer, or dementia at baseline and free of disease during the first two years of the study were included in the final assessment. Statistical adjustments were also made for confounders, such as people who take more steps generally walk faster.

The researchers note that the studies are observational, meaning they cannot show direct cause and effect, however, note the strong and consistent associations seen in both population-level studies.

“The size and scope of these studies using wrist-worn trackers make them the strongest evidence to date suggesting that 10,000 steps per day is the sweet spot for health benefits and that walking faster is associated with added benefits,” said Dr. Matthew Ahmadi.

“Further research with longer-term use of trackers will shed more light on the health benefits associated with certain levels and intensity of daily walking.”

New findings on daily walking steps needed for longevity benefit

More information:
Matthew Ahmadi et al, Prospective associations of daily step count and intensity with cancer and cardiovascular disease incidence and mortality and all-cause mortality, JAMA internal medicine (2022). DOI: 10.1001/jamainternmed.2022.4000

Borja del Pozo Cruz et al, Association of Daily Step Count and Intensity With Incident Dementia in 78,430 Adults Living in the UK, JAMA Neurology (2022). DOI: 10.1001/jamaneurol.2022.2672

Provided by the University of Sydney

Quote: Pace as Important as 10,000 Steps for Health, According to New Research (2022, September 12) Retrieved September 12, 2022 from

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