During the launch of the "A certain letter/certain treasure step count" function, brushing the daily step count to the top of the circle of friends has become a daily fun for many people. At the end of the day, look at your step ranking, and peek at how much your friends have exercised today -
Lao Wang only walked 164 steps today, he must have been at home for a day, and picking up a takeaway at the door may become the only amount of exercise; Xiao Liu actually brushed to the top of the list 23333 steps, if not out to travel, or to accompany his girlfriend to the street for a day.......
As an office working dog, Xiaobian just went to check his step count, and found that he could usually walk 4,000 steps even if he was "exercising excessively". In fact, it's not that you don't like exercise or can't walk, walking tens of thousands of steps on weekends is also a small case, but usually there is really no time!
For a while, the slogan of "10,000 steps a day" was very popular, and many people were committed to brushing their daily step count to 10,000 steps; The Dietary Guidelines for Chinese Residents recommend that adults engage in physical activity equivalent to more than 6,000 steps per day. So many different values really make people "bald", how many steps to walk every day is more "healthy"? If the brick mover of 996 is usually not available, can he hug Buddha's feet on the weekend?
Recently, researchers from Kyoto University in Japan and the University of California, Los Angeles (UCLA) jointly conducted research showed that walking ≥8,000 steps (about 6.4km) only 1-2 days a week, without daily needs, can effectively reduce the risk of all-cause death and cardiovascular death, thereby obtaining health benefits. The study was published in JAMA Network Open.
Stop making excuses for your laziness and say that "you don't have time to exercise on weekdays", being a "weekend warrior" is just as effective!
doi:10.1001/jamanetworkopen.2023.5174
The researchers collected 3101 participants from the National Health and Nutrition Examination Survey (NHANES) and asked them to wear pedometers during their 7 consecutive waking hours to record their daily steps.
Participants were divided into 3 groups according to the number of days per week with 8,000 steps and above: 0 days, 1-2 days, and 3-7 days. In fact, the public's health awareness is still very good - 62.5% of people will walk 8,000 days a week 3-7 days a week, 17.2% will reach the target only 1-2 days a week, and 20.4% will "stay still".
Over 10 years of follow-up, 439 (14.2%) participants died, of which 148 (5.3%) died from cardiovascular-related diseases.
Basic information about the participant
After adjusting for confounding factors, the results showed that the 10-year risk of all-cause death was reduced by 14.9% for walking ≥8,000 steps 1-2 days a week compared with those who did not reach 8,000 steps per week, and the 10-year risk of all-cause death was further reduced to 16.5% if the target was achieved 3-7 days per week.
Similarly, the number of days of exercise attainment had a similar effect on cardiovascular disease-related mortality over a follow-up period of up to 10 years. Participants who walked ≥8,000 steps 1 to 2 days a week and 3 to 7 days had a lower risk of death from cardiovascular disease than those who did not exercise, with an 8.1% and 8.4% lower risk, respectively.
The relationship between the number of days passed by 8,000 steps and the risk of death
Does the more days of 8,000 steps, the greater the amount of exercise, the more the risk of death decreases? For lazy dogs who want to pursue health, "healthy cost performance" is a major consideration, who doesn't want to reap the greatest health benefits in the most "labor-saving" situation?
In response to the public's "demand", the researchers deliberately constructed a restricted cubic spline model to explore the association between 8,000 days of achievement and the risk of all-cause/cardiovascular death.
The results are also interesting – 8,000 steps are guaranteed 4 days a week to maximize health benefits. Specifically, the risk of 10-year all-cause death and cardiovascular mortality decreased rapidly as the number of days per week was met and flattened at about 3-4 days; But after more than 4 days, even if you exercise, the health gains no longer increase.
As can be seen in the figure below, it is naturally best to achieve the standard of 8,000 steps 4 days a week. But if you don't have time at ordinary times, you can also consider exercising "temporarily holding Buddha's feet" every weekend.
Restrictive cubic spline model results
In addition, the researchers found that the health benefits of exercise were more significant for people over the age of 65. Compared with inactive older people, achieving the target of 8000 steps 1-2 days per week significantly reduced the risk of all-cause death at 10 years by 19.9%, and a further reduction of 27.7% in 3-7 days.
Reading this, I don't know if everyone has the same question as the editor: Why does it have to be 8,000 steps? I just want to "rebel", wouldn't it be better to walk 10,000 steps?
In contrast, among participants who walked 1 to 2 days ≥ 10,000 steps per week, the adjusted 10-year risk of all-cause death was 8.1%, little different from 8.9% for 8,000 steps. Similarly, participants who walked ≥ 10,000 steps 3-7 days a week had a 10-year risk of all-cause death of 7.3 percent, close to 7.4 percent of 8,000 steps.
Numerically, walking 8,000 and 10,000 steps per day had little or no difference in the risk of all-cause mortality. As for taking a few more steps or a few fewer steps, it's a personal choice!
Association between daily walking and risk of death
In summary, walking 8,000 steps per week for as long as 1-2 days per week can reduce the risk of all-cause death and cardiovascular disease death by 14.9% and 8.1%, respectively; If you have time, increase your exercise to 4-5 days to maximize your health benefits.
Previous Mayo Clinic research suggested that appropriately increasing daily walking activity not only reduces all-cause mortality, but also effectively reduces the risk of heart disease, obesity, diabetes, high blood pressure and depression.
However, some people will ask: is the two-day "Buddha's foot exercise" method really effective on weekends? Will the health benefits be inferior to regular exercise?
In fact, research in JAMA Intern Med has answered this question: a large prospective cohort study of more than 350,000 people showed that the health benefits of "holding Buddha's feet on the weekend" are almost equivalent to regular activity as long as the recommended amount of exercise is achieved!
doi:10.1001/jamainternmed.2022.2488
Stop, stop trying to make excuses! Weekend sports work just as well! It's better to move than to lie down!
Resources:
[1] Inoue K, Tsugawa Y, Mayeda ER, Ritz B. Association of Daily Step Patterns With Mortality in US Adults. JAMA Netw Open. 2023;6(3):e235174. doi:10.1001/jamanetworkopen.2023.5174
[2]https://medicalxpress.com/news/2023-03-week-mortality.html
[3]dos Santos M, Ferrari G, Lee DH, et al. Association of the “Weekend Warrior” and Other Leisure-time Physical Activity Patterns With All-Cause and Cause-Specific Mortality: A Nationwide Cohort Study. JAMA Intern Med.2022;182(8):840–848. doi:10.1001/jamainternmed.2022.2488
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