With all these wonderful new gadgets currently tracking or creating competitions from our steps – can we simply step our way to a healthy life? And if so, how many steps would it take?
From watches, to phones, or a basic pedometer, many wearables now track our activity levels with varying degrees of accuracy and detail. One of the most basic measurements includes our “step count”.
Past research has concluded that the act of monitoring step-count with any tool results in both short and long-term increases in daily step counts[1,2].
A recent 2022 Meta-Analysis of Prospective Studies investigated all cause mortality risk and daily step counts using 7 different prospective cohorts.
*Prospective studies: this type of study refers to the outcome not having occurred at the beginning of the study. Once the exposure/intervention occurs, the participants are followed to observe outcome over time[3].
The results of this analysis indicated that there is a risk reduction when completing 2,700 up to 17,000 steps each day. Above the 17,000 had insufficient data to make conclusions. This linear relationship between increasing the number of steps completed per day and lower risk of all cause mortality suggests that making changes to daily steps achieved per day is beneficial[4].
Even more research suggests a vast array of benefit when “STEPPING IT UP”.
Cardiovascular system: several studies have examined the relationship between daily step counts and cardiovascular events (incidents that may result in damage of the heart muscle). The results of one of the studies for an at-risk population study indicated that every 2,000-step increase above baseline, up to 10,000 steps per day was associated with a 10% lower risk of cardiovascular event[5].
Glucose control: an observational analysis of data from an Impaired Glucose Tolerance Research trial evaluated the risk of progressing from impaired glucose tolerance to the diagnosis of diabetes after the implementation of a lifestyle intervention program. It was concluded that 2,000 step increment in daily steps up to 10,000 steps was associated with 5.5% lower risk of progression[6].
Brain health: a 2021 observational study evaluated step counts and brain volume in Japanese men, concluding a positive association between step counts and brain volume7. A 2018 study evaluating older adults concluded that step counts were robustly associated with aspects of cognition[8].
Mental wellbeing: a 2018 study specifically evaluated the mental health benefit of a 100-day 10,000 corporate step challenge. The results indicated mental health improvement over the course of the challenge. This benefit appeared irrespective of reaching the 10,000 goal per day, suggesting benefit from even participation in the challenge[9].
What is the magic number?
The CDC and Canadian Physical Activity Guideline recommendation is 150 minutes of moderate-to-vigorous intensity aerobic physical activity per week, which is time-based. However, the CDC Lifestyle guide does include a 10,000 step per day recommendation[10].
It is best to work with a healthcare professional when changing physical activity habits to ensure appropriate monitoring and minimize injuries. This research is exciting as it suggests that increasing daily steps is an opportunity to promote health in an accessible, social/group focused, and low-risk way.
If you are planning to up those steps be sure to wear proper footwear that is supportive, comfortable, and cushioned. Orthotics can also be a great solution for those that experience pain in feet, legs, or back. Orthotics have shown to effectively ease pain from conditions like plantar fasciitis, arthritis, and diabetes. But not all issues in those areas of the body can be solved with a set of orthotic inserts, which is why it is best to get an assessment with a registered Pedorthist or Chiropractor.
Visit Revamp Wellness in Langley, BC for your custom orthotics needs:
http://revampwellness.ca/orthotics
References:
[1] https://pubmed.ncbi.nlm.nih.gov/33036635/
[2] https://pubmed.ncbi.nlm.nih.gov/28005190/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6176693/
[4] https://pubmed.ncbi.nlm.nih.gov/34417979/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6527133/
[6] https://pubmed.ncbi.nlm.nih.gov/30073088/
[7] https://pubmed.ncbi.nlm.nih.gov/33429361/
[8] https://pubmed.ncbi.nlm.nih.gov/30080077/
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5781328/
[10] https://www.cdc.gov/diabetes/prevention/pdf/postcurriculum_session8.pdf