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7000 Steps a Day could Save your Life

How much should I walk each day? The answer may surprise you. While many fitness programs default to 10,000 steps per day, studies have shown that you really don't need that many to help your health and well-being. In this video, you'll learn about studies that show 7,000 steps per day could make you live longer. Time Stamps 0:00 New study shows you don’t need 10,000 steps per day 0:41 7000 Steps a Day could help you live longer 1:11 New study shows mortality rates fell 50-70% for those who walked 7,000 steps per day 2:18 Another study of senior women walking showed those who walked 4,400 steps a day reduced their risk of premature death by about 40 percent, compared to women completing 2,700 or fewer steps a day 3:21 The steps you’re already taking count towards the 7,000 mark 3:55 Walking 150 minutes a week could be enough to reach the 7,000 mark 4:21 The many reasons walking is a great exercise plan for seniors 5:11 For seniors, walking 7,000 steps per day could help them maintain independence, reduce their risk of falling, and delay cognitive decline 5:22 Tips for starting a walking program 6:20 People who count their steps walk on average 2,500 steps per day than those who don’t Taking 7,000 steps could take about 70 minutes and cover 3 miles, depending on your stride. But putting in the effort of walking 7,000 steps on a daily basis is worth it, as it could extend your life. This video covers two studies that show you don't need to walk 10,000 steps per day to get the benefits. University of Massachusetts-Amherst researchers found that participants taking at least 7,000 steps per day compared with those taking fewer steps, had a 50-70 per cent lower risk mortality. Among whites, mortality rates fell 63%, while the drop was even higher for African-Americans: 70%. Deaths fell 58% among men, and a whopping 72% among women. According to the report, “Taking more than 10,000 steps per day was not associated with further reduction in mortality risk.” "We saw that you can get a lot of benefit from 7,000 steps," said study author Amanda Paluch, an assistant professor of kinesiology at the University of Massachusetts Amherst. The professor told NBC News, "So for those who are getting, say, 4,000 steps, getting to 5,000 steps could have a benefit and then working your way up." While that study started with middle-agers and watched them grow old -- or not – another study specifically focused on senior women walking. More than 16,000 women took part, wearing accelerometers to track their steps for a week between 2011 and 2015. The subjects, who averaged 72 years of age, walked for an average of 5,499 steps per day. The women were followed for years, and more than 500 of them passed away. The researchers found that the subjects who managed as few as 4,400 steps a day reduced their risk of premature death by about 40 percent, compared to women completing 2,700 or fewer steps a day. That means the women who walked more tended to live substantially longer than those who covered even less ground, even though they were walking less than half of the 10,000 daily steps often recommended. The risks for early death continued to drop among the women walking more than 5,000 steps a day, but benefits leveled out at about 7,500 daily steps. Regular activity, including walking, offers a number of health benefits, including a reduced risk of heart disease and stroke, high blood pressure, diabetes, obesity, and certain cancers. Other positive outcomes could include improving sleep and maintaining or losing weight. For older adults, there’s also maintaining their independence, reducing their risk of falls, and delaying the onset of cognitive decline and dementia. The video concludes with a list of tips to get you out there walking every day. Jeff Hoyt is SeniorLiving.org’s Editor-in-Chief. For more on exercising and growing old, watch    • On Getting Old   For why seniors shouldn't worry about old debts, watch    • Why Seniors Shouldn't Worry about Old Debts   To learn how seniors can avoid paying taxes, watch    • How Seniors can Avoid Paying Taxes... Lega...   Subscribe to SeniorLiving.org on YouTube:    / @seniorlivingorg   For more tips for seniors: https://www.seniorliving.org/ If you're interested in joining the hundreds of thousands of families who've found senior living communities on SeniorLiving.org, read the reviews on our website: https://www.seniorliving.org/housing/ ~-~~-~~~-~~-~ Like to save money? Please watch: "The Best Senior Citizen Discounts"    • The Best Senior Discounts   ~-~~-~~~-~~-~ Note: We receive free products and participate in affiliate programs.