120 female first-year students at the university wore a pedometer for six months for the new study, published in the journal Journal of Obesity.
The scientists asked them to get 10,000, 12,500 or 15,000 steps a day – six days a week. They also monitored their calorie intake and weight.
Against sitting lifestyle
Although the students kept their goals well, they generally arrived at pounds, even if they took more than 15,000 steps a day. After the 24 weeks, the students had gained an average of about 1.5 kg heavier. Previous studies have shown that students arrive at university on average between 1 and 4 kg during their first year."Exercise alone is not always the most effective way to lose weight," said lead researcher Bruce Bailey. "Counting steps will not prevent weight gain in itself, but it is always good to take more steps, because it takes you out of a sedentary lifestyle." Participants who took about 15,000 steps were found to spend about 77 minutes a day less sitting. That positive impact on their physical activity would have several other physical and mental health benefits. Last year, another U.S. study suggested that older women, aged 72, had no benefit from taking more than 7,500 steps a day.
The risk of premature death decreased by an average of 4,400 per day. Among participants who take an average of 7,500 steps a day, premature mortality was 42% lower than in women who achieved 2,700 a day. Above 7,500 steps, they did not notice any additional advantage over the chances of survival.
Are 10,000 steps a day really necessary?
When you want to live longer, you don't necessarily have to get the magic 10,000 steps a day. A new American study shows that older women who take no more than 4,400 steps a day lived longer than their peers who had less exercise.
Nearly 17,000 women aged 72 were succeeded for 7 years. During that period, their physical activity was recorded for one week with a kind of pedometer. They also had to complete an annual questionnaire on eating and living habits.
The women took an average of 5,500 steps a day. The risk of premature death decreased at an average of 4,400 steps per day. In women who averaged 7,500 steps per day, premature mortality was 42% lower than in women who took an average of 2,700 steps a day. Above those 7,500 steps, no additional benefit was measured on the chances of survival. The walking speed also had a similar impact on the chances of survival: slow or fast remained the same.
This study therefore questions the scientific underconstruction of the target standard of 10,000 steps per day. According to the researchers, that target may even discourage some people who don't meet that target. While for few active people any kind of movement helps, however little. In Flanders, the over-65s are already recommended to take 8,000 steps.
Conversely, those who are active and come to 10,000 steps a day do not have to reduce their level of movement. There may be other benefits that were not measured in this study, the researchers say.
How much do you have to move?
Scientific research shows that at least half of Flemings don't move enough. However, we need daily exercise to be able to function properly and stay healthy. For example, there is a link between serious diseases, such as cardiovascular diseases, diabetes, cancer and too little exercise. There are a number of internationally recognized scientific standards that determine how much you need to move to achieve health gains. Please note that children and over-65s have different standards.Adult exercise standards (18-65 years)
1. Seating standardTry to limit sitting as much as possible for a long time. A good tip consists of interrupting sitting every half hour. This can be done very easily by standing up and stretching the legs.
2. Exercise standard
Regular exercise ensures a good condition of the heart and blood vessels, lungs and muscles. Advice: Moving moderately intensively for half an hour a day. Here you have a slightly increased heart rate and sweat slightly (for example, cycling to work, walking, gardening...). This half hour may be split into 10-minute cubes. This includes the step standard of 10,000 steps per day. For every ten minutes you move to moderate intensity, and where you can't wear a pedometer (e.g. cycling or swimming), you can count 1500 steps extra. If we assume that an average Fleming moves about 6,000 steps, you will move with half an hour extra to those 10,000 steps.
3. Sports or fit standard
In addition to enough exercise, it is also important to be fit and stay fit. The fit standard indicates how often and how long a person has to move intensively to maintain the condition of heart, blood vessels and lungs. Advice: At least three times a week for 20 minutes an intensive movement. Here you have an increased heart rate and sweat well (e.g. jogging, playing football, swimming quickly). For people who don't really actively do sports, it's good to start quietly under expert guidance.
4. Muscle-incriminating exercises
In addition, adults must perform specific activities at least twice a week to strengthen the (large) muscles and bones. Some examples of muscle strengthening exercises are leg muscle exercises (e.g. cycling) or abdominal exercises (e.g. muscle strengthening fitness activities). Any form of exercise in which the body is burdened with its own weight contributes to the firmness of the bones. Some examples of activities that improve bone quality include walking, jogging, jumping and pedaling.
Exercise standards for children
Toddlers and preschoolersFor toddlers and preschoolers, at least three hours of exercise per day is recommended.
Children and young people
- Children aged 4 to 10 are advised not to computer more than two hours a day and/or watch television/or DVD.
- For children and young people, exercise at least 60 minutes is generally recommended at moderate to high intensity per day. Think of solid cycling/walking to school, jumping rope, swimming, playing football, playing on the playground ... This may be spread over the day, with at least ten minutes moving in succession.
- In addition, they should perform specific activities at least three times a week to strengthen the (large) muscles and bones. Some examples of muscle strengthening exercises are leg muscle exercises (e.g. cycling) or abdominal exercises (e.g. muscle strengthening fitness activities). Any form of exercise in which the body is burdened with its own weight contributes to the firmness of the bones. Some examples of activities that improve bone quality include walking, jogging, jumping and pedaling.
Moving standards for over-65s
1. Seating standardIt is also important for older people to limit sitting as much as possible for a long time. A good tip consists of interrupting sitting every half hour. This can be done very easily by standing up and stretching the legs.
2. Exercise standard
Older people have to move at least thirty minutes of moderate intensity every day (e.g. cycling, walking, gardening, cleaning...). This can be spread over the day, with at least ten minutes moving together.
This includes the step standard: 8000 steps per day. For every ten minutes you move to moderate intensity, and where you can't wear a pedometer (e.g. cycling or swimming), you can count 1500 steps extra.
3. Sports or fit standard
Older people who also want to move at high intensity can also choose to move (high) intensively three times twenty minutes a week, for example by exercising.
The intensity of the activity is determined according to the subjective feeling, taking into account functional limitations of the older person.
4. Muscle-incriminating activities
In addition, older people must perform specific activities at least twice a week to strengthen the (large) muscles and bones. Some examples of muscle strengthening exercises are leg muscle exercises (e.g. cycling) or abdominal exercises (e.g. muscle strengthening fitness activities). Any form of exercise in which the body is burdened with its own weight contributes to the firmness of the bones. Some examples of activities that improve bone quality include walking, jogging, jumping and pedaling.
In the elderly, balance exercises and muscle-strengthening resistance exercises are also recommended to reduce the risk of falls.
Recommendations by age group
| Age | Exercise |
| Toddlers & preschoolers 1-6 years | Moving at least three hours (light, moderate, or intensive) per day |
| Children & young people 6-18 years old | At least sixty minutes moderate to intensive exercise per day and additionally at least three times a week specific activities to strengthen the muscles and bones |
| Adults 19-65 years old |
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| Elderly 65+ |
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