하루에 10,000보를 걷는 것은 운동의 목표이지만, 건강에 이상적인 숫자라는 과학적인 근거는 부족하다. 새로운 연구에 따르면, 하루에 4,000보 정도만 걸어도 건강상의 상당한 이점을 누릴 수 있다는 사실이 밝혀졌다.
폴란드 Medical Academy of Lodz의 Maciej Banach 심장학과 교수가 이끄는 연구팀은 지난 7년간 호주, 영국, 일본, 노르웨이, 스페인 그리고 미국에서 실시된 17개의 연구에서 227,00명의 사람들을 추적한 데이터를 분석하였다. 동료심사를 거친 연구결과는 8월 8일 European Journal of Preventive Cardiology에 발표되었다.
Banach 연구팀들이 분석한 자료에 따르면, 하루에 약 2,300보 이상을 걸으면 심혈관 질환으로 인한 사망의 위험이 크게 줄어드는 것으로 나타났다. 특히, 4,000보를 걸을 경우에는 어떤 원인이든 사망할 확률이 크게 떨어지는 것으로 나타났다.
물론, 더 많이 걸을 때는 더 많은 이점이 있었다. 연구결과는 1,000보를 추가로 걸을 때마다 모든 원인으로 인한 사망이 15 퍼센트나 감소하는 것과 관련이 있는 것으로 나타났다. 하루에 500보를 늘릴 때마다 심혈관계 사망의 위험이 7 퍼센트 감소하는 것과 관련이 있는 것으로도 나타났다.
연구팀 리더인 Banach 교수는 워싱턴 포스트와의 인터뷰에서 10,000보를 걸을 필요가 없다는 것을 말하는 것이 아니라, 사람들이 더 많이 걷도록 설득하기 위한 목적의 연구라고 했다.
세계보건기구 (World Health Organization, WHO)에 따르면, 불충분한 신체활동은 전 세계에서 4번째로 높은 사망 위험으로 연간 3.2 밀리언명이 사망한다. WHO는 걸음 숫자가 아닌 시간과 강도로 운동 요구사항을 측정한다.
지난해 한 연구에 따르면, COVID-19가 발발한 이후로 하루 평균 10,000보를 걷든 사람들의 활동수준이 떨어졌고, 2022년 2월말까지 팬데믹 이전의 수준으로 돌아오지 않았다.
매일 10,000보를 걷는 것이 건강에 좋다는 것은 과학적인 데이터를 근거로 제시된 숫자가 아니다. 만보계를 만든 일본 기업이 마케팅 차원에서 “10,000-걸음 미터 (10,000-step meter)”로 번역하면서 나온 숫자라는 이야기가 있다. 그렇다고 10,000보를 걸을 필요가 없다는 것은 아니다.
Banach 교수는 60세 미만의 사람들이 하루에 7,000에서 13,000보 그리고 60세 이상의 성인이 일일 6,000에서 10,000보를 걸을 경우에 눈에 뛸 정도의 이점이 연구결과에 나타났다고 했다. 60세 미만에서는 사망의 위험이 49 퍼센트나 줄어들고, 60세 이상에서는 42 퍼센트나 감소한다는 것이 연구결과이다.
Banach 교수는 신문의 인터뷰에서 “가능한 한 빨리 시작하고, 더 많이 걷는 것이 건강에 더 유리하다”고 하면서, 국가와 성별에 관계없이 혜택이 적용된다고 했다.
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