FORGET 10,000 STEPS : THE REAL NUMBER TO LIVE LONGER

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💪 Dear Wonderwomen and Supermen,

Have you always been told to aim for 10,000 steps a day? What if that number was nothing more than a marketing myth?

A groundbreaking new study published in the British Journal of Sports Medicine reveals that as few as 4,000 steps are enough to reduce the risk of premature mortality by 40%. An accessible threshold, even for the busiest among us. The key ? Consistency, not performance. 

In this issue, discover why just a few thousand steps can transform your heart health and extend your lifespan. Every step counts. Subscribe to stay updated with the latest discoveries.

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SPOTLIGHT

The magical number of 10,000 steps per day has been embedded in our collective imagination for decades. Yet its origins are not medical, but purely advertising. A recent study involving more than 13,000 women aged 62 and over, observed over a period of 11 years, sets the record straight. Walking just 4,000 steps once or twice a week is enough to significantly reduce the risks of cardiovascular disease and mortality. And even better: no need for a fast pace or long sessions. What matters is movement — modest but regular.

The details :

• Origins of the 10,000-step myth : Contrary to popular belief, the 10,000-step recommendation is not based on scientific evidence. It comes from a Japanese marketing slogan from the 1960s. This study confirms that the threshold is arbitrary and often unsuitable, especially for seniors or very busy individuals.

• 4,000 steps are enough for a healthier heart : Participants who walked 4,000 steps once or twice a week saw their mortality risk drop by 26%. When walking three or more days per week, this reduction rose to 40%, showing that frequency matters more than quantity.

• Walking, moving, gardening: it all counts : Researchers highlight that intensity does not matter. Gardening, strolling, even domestic movement counts. The study shows that every form of movement contributes to improved cardiovascular health.

• More steps, cumulative benefits : For those who reached 7,000 steps per day, the benefits were even greater: 32% reduction in mortality and 16% fewer heart diseases.
  This confirms a progressive improvement without any artificial threshold.

• Why walking works so well : Accessible to everyone, walking stimulates circulation, strengthens bones, regulates cholesterol, and reduces stress. It’s a gentle but complete exercise that benefits the heart, the brain, and mood. It’s also one of the easiest habits to integrate into daily life.

Key Takeaway :

This study challenges decades of recommendations built on unrealistic standards. By showing that short, regular walks can cut mortality risk nearly in half, it redefines cardiovascular prevention. For the longevity industry, this signals a paradigm shift :
prioritize sustainable, accessible habits over intimidating numerical targets. It’s an invitation to rethink physical activity not as performance, but as a daily ritual for health.

HYPE OR FACT ?

💭 Fasting is dangerous for health and slows down metabolism

✅ FACT

Many scientific studies refute this idea. Intermittent fasting, when practiced correctly, increases growth hormone production, improves insulin sensitivity, and activates metabolic pathways linked to longevity. Dr. Takayuki Teruya has shown that fasting stimulates endogenous antioxidant production, strengthens metabolism, and supports cellular regeneration. The metabolic slowdown seen in extreme diets does not apply to moderate fasting protocols like those practiced in Japan.

LONGEVITY WISDOM

UpperLongevity – Your Lifespan, Supercharged! (Mon–Fri)

• ✨ Science Monday: Uncover the mind-blowing research changing everything we know about aging

• 🚀 Innovation Tuesday: From AI doctors to gene reboots – discover what’s next in longevity breakthroughs

• 🍏 Vitality Wednesday: Life-extending habits that actually work – no fluff, all science

• 🧐 Myth-busting Thursday: We separate fact from fiction – and the truth might shock you

• 🎬 Inspiration Friday: Stories, documentaries, and insights that move you

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