I’ve written previously about the “daily 10,000 steps”, but like everything else in this country, no one agrees on what is best.  In a recent video produced by the Mayo Clinic, new information and guidelines emerge.

The experts agree that increasing step counts improves:

  1. Decreasing incidence of cardiovascular disease and mortality.
  2. Decreasing risk of developing type 2 diabetes.
  3. Improved blood pressure control.
  4. Decreasing risk of becoming obese.
  5. Improved mental health.
  6. Increased mobility and functional capacity as you age.

Statistics show that increasing daily steps to the range of 8,000  to 11,000 for all age groups improves the health measures listed above.  This statistic includes all ages combined. In other words, the 80-year-old is lumped into the same group as the 20-year-old, which is not exactly a true reflection of real life.

So, new rules of thumb:

  1. 6,000 to 8,000 steps per day shows substantial risk reduction in mortality for older
  2. 8,000-10,000 steps per day show benefits for younger and middle-aged
  3. More than 12,000 steps per day shows minimal additional benefit, as usually this large volume of steps is not accumulated by higher intensity of exercise.
  4. The intensity of exercise (getting your heart rate above 70% of your age-predicted maximum heart rate) is needed for additional improvements for your cardiovascular health.

Two more random thoughts:

  1. To maximize improved health outcomes (in addition to steps), we need 150 to 300 minutes per week of moderate intensity exercise or 75 to 150 minutes per week of vigorous intensity exercise.
  2. Get your dedicated steps and exercise with a partner; they will encourage you on your lazy days, push you to increase the intensity of your exercise, and make exercise time a social moment, which has its own mental health advantages.

Dr. Charlie Barnett is a contributor to KnoxTNToday, where he writes a weekly column, DocTalk, sharing his expertise on health and wellness management.

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