{"id":4688,"date":"2025-08-21T09:59:21","date_gmt":"2025-08-21T09:59:21","guid":{"rendered":"https:\/\/blog.villages.com.au\/?p=4688"},"modified":"2025-08-21T10:03:52","modified_gmt":"2025-08-21T10:03:52","slug":"how-many-steps-do-you-really-need-to-take-to-stay-healthy","status":"publish","type":"post","link":"https:\/\/blog.villages.com.au\/retirement\/how-many-steps-do-you-really-need-to-take-to-stay-healthy\/","title":{"rendered":"How many steps do you really need to take to stay healthy?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4688\" class=\"elementor elementor-4688\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a1ffe39 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a1ffe39\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-99b3775\" data-id=\"99b3775\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5b5520e elementor-drop-cap-yes elementor-drop-cap-view-stacked elementor-widget elementor-widget-text-editor\" data-id=\"5b5520e\" data-element_type=\"widget\" data-settings=\"{&quot;drop_cap&quot;:&quot;yes&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 20-08-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>H<strong>ealth advice can be very confusing. Is it 20,000 steps a day or 10,000 steps day to stay healthy and help keep the weight off?<\/strong><\/p><p>In Australia, the <a href=\"https:\/\/walking.heartfoundation.org.au\/\">Heart Foundation Walking<\/a> states walking for an average of 30 minutes or more a day can lower the risk of heart disease, stroke, type 2 diabetes and some cancers.<\/p><p>All adults aged 18-64 years should aim for 150 minutes of moderate physical activity each week or 30 minutes on five days of the week. It\u2019s considered \u2018moderate\u2019 if it takes some effort, but you\u2019re still able to talk comfortably.<\/p><p>The Heart Foundation Walking regular physical activity can help to:<\/p><ul><li>reduce your risk of heart disease and stroke<\/li><li>manage weight, blood pressure and blood cholesterol<\/li><li>prevent and control diabetes<\/li><li>reduce your risk of developing some cancers<\/li><li>maintain your bone density, reducing your risk of osteoporosis and fractures<\/li><li>improve balance and coordination, reducing your risk of falls and other injuries<\/li><li>improve our daily mood which cumulatively leads to better mental health<\/li><\/ul><p>However, overseas the word &#8220;moderate\u201d is being replaced by the word &#8220;brisk\u201d or &#8220;fast&#8221;.<\/p><p>Dr Valter Longo, of the University of Southern California Longevity Institute, is a leading figure in ageing research. He says following specific lifestyle rules, including regular exercise, can help people &#8216;stay young&#8217; for longer.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dbc1387 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dbc1387\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-eb20991\" data-id=\"eb20991\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4741f82 elementor-widget elementor-widget-image\" data-id=\"4741f82\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 20-08-2023 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"210\" height=\"240\" src=\"https:\/\/www.villages.com.au/blog\/wp-content\/uploads\/2025\/08\/Picture7.png\" class=\"attachment-large size-large wp-image-4691\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ed1275d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ed1275d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4780e46\" data-id=\"4780e46\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5910bea elementor-widget elementor-widget-text-editor\" data-id=\"5910bea\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>&#8220;Walk fast for an hour every day,&#8221; he wrote in his <a href=\"https:\/\/valterlongo.com\/exercise-and-longevity\/\"><strong>guide of &#8216;How to Stay Young&#8217;<\/strong><\/a>. &#8220;Take the stairs instead of escalators and elevators. On the weekend, walk everywhere, even faraway places.&#8221;\u00a0<\/p><p>A brisk walk describes moving at a pace of around 4.8kmh.<\/p><p>Recent research from the <a href=\"https:\/\/www.thelancet.com\/journals\/lancet\/article\/PIIS0140-6736(25)00184-9\/abstract\">Norwegian University of Science and Technology<\/a> similarly outlined the potential benefits of brisk walking. Beyond its well-known perks for heart and muscle health, the scientists claimed that such exercise could reduce dementia risk by &#8216;up to 40 per cent&#8217;.<\/p><p>In 2025 there are an estimated 433,300 Australians living with dementia. An estimated 29,000 people aged under 65 are living with younger onset dementia.<\/p><p>Professor Ulrik Wisl\u00f8ff, who co-authored the research, previously <a href=\"https:\/\/www.eurekalert.org\/news-releases\/1082648\">explained<\/a>: &#8220;We believe it&#8217;s time for health authorities to provide clearer advice on how important exercise is for the brain.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3a254be elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3a254be\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6af8b38\" data-id=\"6af8b38\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a5ba732 elementor-widget elementor-widget-image\" data-id=\"a5ba732\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"488\" height=\"488\" src=\"https:\/\/www.villages.com.au/blog\/wp-content\/uploads\/2025\/08\/Picture8.png\" class=\"attachment-large size-large wp-image-4692\" alt=\"\" srcset=\"https:\/\/www.villages.com.au/blog\/wp-content\/uploads\/2025\/08\/Picture8.png 488w, https:\/\/www.villages.com.au/blog\/wp-content\/uploads\/2025\/08\/Picture8-300x300.png 300w, https:\/\/www.villages.com.au/blog\/wp-content\/uploads\/2025\/08\/Picture8-150x150.png 150w, https:\/\/www.villages.com.au/blog\/wp-content\/uploads\/2025\/08\/Picture8-100x100.png 100w, https:\/\/www.villages.com.au/blog\/wp-content\/uploads\/2025\/08\/Picture8-220x220.png 220w, https:\/\/www.villages.com.au/blog\/wp-content\/uploads\/2025\/08\/Picture8-80x80.png 80w\" sizes=\"auto, (max-width: 488px) 100vw, 488px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-559df80 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"559df80\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5db3973\" data-id=\"5db3973\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d1db53f elementor-widget elementor-widget-text-editor\" data-id=\"d1db53f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>&#8220;Our review shows that even small doses of high-intensity activity \u2013 equivalent to brisk walking where you can&#8217;t sing \u2013 can reduce the risk of dementia by up to 40 per cent.&#8221;<\/p><p>Despite this, it&#8217;s essential to note that Dr Longo recommends brisk walking in conjunction with other forms of exercise each week. This specifically includes two-and-a-half to five hours of moderate exercise, with some in the more &#8216;vigorous&#8217; range.<\/p><p>He also added that weight training and weight-free exercises can help strengthen muscles. Academic research frequently supports this, stressing that such exercise can help prevent the loss of muscle mass and motor function that many encounter in later years.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Health advice can be very confusing. Is it 20,000 steps a day or 10,000 steps day to stay healthy and help keep the weight off? In Australia, the Heart Foundation Walking states walking for an average of 30 minutes or more a day can lower&#8230;<\/p>\n","protected":false},"author":1,"featured_media":4696,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","om_disable_all_campaigns":false,"_mi_skip_tracking":false,"footnotes":""},"categories":[70],"tags":[],"class_list":["post-4688","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-retirement"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/posts\/4688","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/comments?post=4688"}],"version-history":[{"count":7,"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/posts\/4688\/revisions"}],"predecessor-version":[{"id":4699,"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/posts\/4688\/revisions\/4699"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/media\/4696"}],"wp:attachment":[{"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/media?parent=4688"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/categories?post=4688"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.villages.com.au/blog\/wp-json\/wp\/v2\/tags?post=4688"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}