00:00You've probably heard the phrase sitting kills, and that's because the more sedentary your
00:04lifestyle, the higher your chances for some serious negative health consequences. Those
00:08include a higher chance of cardiovascular disease, cancer, diabetes, and even a shorter life
00:13expectancy. Now, scientists say they have the first longitudinal data for how many steps you
00:19really need to counteract all your time sitting. They track the health and activity data for more
00:23than 72,000 volunteers since 2006, finding that walking 9,000 to 10,000 steps every day
00:29or the equivalent of around 5 miles would effectively counteract a sedentary lifestyle.
00:35A sedentary lifestyle was defined by sitting on average 10.6 hours every day. 10,000 steps was
00:40found to significantly reduce the negative health effects associated with inactivity,
00:45with the study finding that those who achieved those steps per day had a 21% lower chance of
00:50being diagnosed with cardiovascular disease and 39% lower risk of mortality. However, if you can't
00:56make the full 10,000, even a portion of those steps can help counteract the effects of sitting,
01:01with the researchers finding that 50% of the health benefits could be achieved when participants
01:06reached just 4,000 to 4,500 steps per day.
