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8,000 steps for longevity: Why 8k is the new 10k

Physical activity is a cornerstone of good health, and walking is one of the most accessible forms of exercise for people worldwide. However, the optimal number of daily steps for health benefits has been a subject of debate. A groundbreaking study from the University of Granada has provided compelling evidence that 8,000 steps a day can significantly enhance health outcomes. This article delves into the details of this study, shedding light on its implications for public health recommendations.

Study Overview:

The University of Granada's research, conducted with meticulous attention to detail and a robust participant pool, aimed to establish a more precise step count that could be recommended for improving health markers. Previous general recommendations often cited the round figure of 10,000 steps per day, which was more of a marketing goal than an evidence-based threshold. The Granada study, however, was poised to challenge this norm.


The researchers at Granada recruited a diverse group of adults and tracked their steps and health markers over a significant period. Participants were equipped with pedometers and their daily step counts were logged. The study controlled for variables such as age, sex, diet, and baseline health conditions to ensure that the step count was the primary variable affecting health outcomes.

Key Findings:

The Granada study's findings were revolutionary in several ways. Firstly, it found that 8,000 steps per day were a significant indicator of better health outcomes compared to lower step counts. Participants who reached or exceeded this number had improved cardiovascular health, better blood sugar levels, and reduced risks for chronic diseases such as obesity and type 2 diabetes.

Furthermore, the study demonstrated diminishing returns above 8,000 steps. While additional steps did not harm and were beneficial for weight control, the most pronounced benefits plateaued around the 8,000-step mark. This finding suggests that a goal of 8,000 steps could be both effective and more attainable for the wider population, thus encouraging greater adherence to physical activity guidelines.


The findings from the Granada study have significant implications for public health policies and personal health behaviors. Firstly, they provide a more attainable daily goal for people who may find the 10,000 steps target daunting. This could potentially lead to increased physical activity levels across populations.

Secondly, the study supports the notion that moderate exercise can have significant health benefits. This finding can help shape physical activity guidelines to be more inclusive for individuals of varying fitness levels and lifestyles. Health practitioners can use this data to promote walking as a form of exercise with tangible benefits.

Limitations and Further Research:

While the Granada study was robust, no single study can be definitive. The study's researchers acknowledge the need for ongoing research to explore the long-term effects of sustained walking habits and to understand the nuances among different populations, including those with specific health conditions.


The University of Granada's study is a monumental step forward in understanding the relationship between walking and health. It not only challenges previous norms but also offers a practical and achievable target for individuals to aim for. As we step towards a future where public health recommendations are based on solid evidence, studies like Granada's are invaluable. They not only help to refine our goals but also empower us to take control of our health, one step at a time.


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