Currently, it is simple to quantify the number of daily steps , using smartphone applications or other wearables, such as the Apple Watch, FitBit or other watches and monitors for physical activity. Some of these tools recommend 10,000 steps per day as the ideal number of steps. However, the number of daily steps that should be set as an objective for disease prevention in general and for cardiovascular protection in particular is not completely consensual. In elderly people with chronic diseases, with mobility restrictions, 10,000 steps per day may be too much. For young people and adults, who play sports regularly, 10,000 steps a day can be an unambitious goal. In a study published in 2020, the impact of daily steps on the risk of death , including death from heart disease and cancer, was assessed. The study included the results obtained by 4,840 American participants, with an average age of 57 years and at least 40 years old, 54% women, 36% obese, who used devices to monitor the number of steps and their intensity, during an average period 6 days per week and 15 hours per day. Study participants were followed, on average, for 10 years. During this period, the impact of the number of steps per day on the risk of death was assessed. The main results were as follows: The highest mortality rate was found in people who did less than 2,000 steps per day and the risk of death decreased as the number of steps per day increased, being lower in the group that did more than 12,000 steps per day; The greatest absolute benefit was seen in participants with more than 8,000 steps per day who, when compared to those who only made 4,000 steps, had a 52% reduction in risk of death, including a 51% reduction in risk of death from heart disease and 33% in the risk of death from cancer; The benefit of the number of steps in the risk of mortality was consistent, regardless of the female or male gender and the age of the participants, being present even in individuals under 50 or over 65; For the same average number of steps, the respective intensity did not affect mortality. The findings of this study reinforce the following recommendations : Any physical activity is better than none for maintaining health; The greater the number of steps per day, the greater the benefit obtained, and a goal of at least 8,000 steps per day can have important benefits in reducing the risk of heart disease and cancer. If you are sedentary and decide to start walking, you can do it progressively and with goals suited to your capacity . It is not mandatory to start with 10,000 steps per day, as you can achieve health gains with fewer steps per day. When in doubt, ask your doctor what level of physical activity is right for you . It is essential to define your target of daily steps, monitor your daily achievements and maintain your health and that of your heart. Author : José Ferreira Santos Source: Saint-Maurice PF, Troiano RP, Bassett DR Jr, Graubard BI, Carlson SA, Shiroma EJ, Fulton JE, Matthews CE. Association of daily step count and step intensity with mortality among us adults . JAMA 2020;323:1151-60. Meet the cardiology team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
