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10,000 steps a day, the golden rule for good physical shape? New study shows that less is enough

2026-05-18 23:17:46Lifestyle SHKRUAR NGA REDAKSIA VOX
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For years, the number of 10,000 steps per day was established as almost the "golden rule" for health and physical fitness.

However, a new scientific study is questioning this belief, suggesting that a lower target may be sufficient, at least for those trying to maintain weight after a diet.

The study was presented at the European Obesity Congress held this year in Istanbul and was also published in the scientific journal International Journal of Environmental Research and Public Health.

According to researchers, about 8,500 steps a day seem to be enough to help people who have lost weight avoid regaining the pounds.

Professor Marwan El Ghoc explained that the biggest problem in treating obesity is not necessarily the initial weight loss, but its maintenance in the long term.

According to him, about 80% of overweight or obese people who lose weight end up regaining some or all of the weight within three to five years.

Researchers from Italy and Lebanon analyzed data from previous studies involving almost 3,800 people.

8,500 steps were linked to weight maintenance

The study compared 1,987 people who participated in lifestyle change programs with 1,771 people in the control group, who either dieted on their own or received no treatment.

The programs included advice on increasing daily activity and recording steps.

According to the results, participants in these programs increased their step count to about 8,454 steps per day by the end of the weight loss phase, while at the same time losing a significant percentage of kilograms.

In contrast, the control group did not increase their number of steps and did not show any weight loss.

The analysis showed that there was a clear link between increasing the number of steps and avoiding weight regain during the maintenance phase.

However, scientists found that more steps are not necessarily associated with greater weight loss during the initial phase of the diet.

Scientists propose a more realistic target

Professor Marwan El Ghoc stressed that people trying to lose weight should be encouraged to reach around 8,500 steps per day and, above all, maintain this level of activity in the long term.

As he said, it is a "simple and low-cost strategy" that can significantly help avoid regaining the pounds.

This study comes to somewhat challenge the widespread belief that 10,000 steps is a necessary goal for everyone, proposing a number that seems more achievable for the daily lives of many people.


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