7000 steps every day reduce all-cause mortality in middle-aged adults: JAMA
Walking at least 7,000 steps a day reduced middle-aged people's risk of premature death from all causes by 50% to 70%, compared to that of other middle-aged people who took fewer daily steps.
But walking more than 10,000 steps per day – or walking faster – did not further reduce the risk, notes lead author Amanda Paluch, a physical activity epidemiologist at the University of Massachusetts Amherst.
Steps per day is a meaningful metric for physical activity promotion in clinical and population settings. To guide promotion strategies of step goals, it is important to understand the association of steps with clinical endpoints, including mortality.
A study was conducted by a group of researchers to estimate the association of steps per day with premature (age 41-65 years) all-cause mortality among Black and White men and women.
This prospective cohort study was part of the Coronary Artery Risk Development in Young Adults (CARDIA) study. Participants were aged 38 to 50 years and wore an accelerometer from 2005 to 2006. Participants were followed for a mean (SD) of 10.8 (0.9) years. Data were analyzed in 2020 and 2021.
Daily steps volume, classified as low (<7000 steps/d), moderate (7000-9999 steps/d), and high (≥10 000 steps/d) and stepping intensity, classified as peak 30-minute stepping rate and time spent at 100 steps/min or more.
The main Outcome of the study was all-cause mortality.
The results of the study are as follows:
· A total of 2110 participants from the CARDIA study were included, with a mean (SD) age of 45.2 (3.6) years, 1205 (57.1%) women, 888 (42.1%) Black participants, and a median of 9146 steps/d.
· During 22 845 person-years of follow-up, 72 participants (3.4%) died.
· Using multivariable-adjusted Cox proportional hazards models, compared with participants in the low step group, there was a significantly lower risk of mortality in the moderate and high step groups.
· Compared with the low step group, moderate/high step rate was associated with reduced risk of mortality in Black participants and White participants. Similarly, compared with the low step group, moderate/high step rate was associated with reduce risk of mortality in women.
· There was no significant association between peak 30-minute intensity or time at 100 steps/min or more with risk of mortality.
Thus, the researchers concluded that participants who took approximately 7000 steps/d or more experienced lower mortality rates compared with participants taking fewer than 7000 steps/d. There was no association of step intensity with mortality.
Reference:
Steps per Day and All-Cause Mortality in Middle-aged Adults in the Coronary Artery Risk Development in Young Adults Study by Paluch A et. al published in the JAMA Netw Open.
doi:10.1001/jamanetworkopen.2021.24516
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