我的步数足够吗？

监察每日步数

  • 现时许多电子仪器有内置计步功能，你可以透过以下装置监察每日步数：
    • - 智能电话
    - 智能手表或计步手环等穿戴式装置
    - 计步器
  • 监察每日步数可以鼓励你多步行，并且朝着步数目标而努力

成年人根据自己的状况，循序渐进，以达致每日步行一万步

  • 考虑到现有的科学证据、本地、海外和国际间相关指引以及本地人的平均每日步数，成年人可根据自己的身体状况、步伐和能力，循序渐进，以达致每日步行一万步。
  • 就算达不到以上目标，多步行总比坐着好。
参考资料：
  1. Hall KS, Hyde ET, Bassett DR, et al. Systematic review of the prospective association of daily step counts with risk of mortality, cardiovascular disease, and dysglycemia. International Journal of Behavioral Nutrition and Physical Activity 2020; 17:78.
  2. Lee IM, Shiroma EJ, Kamada M, et al. Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Internal Medicine 2019; 179(8): 1105-1112.
  3. Saint-Maurice PF, Troiano RP, Bassett DR, et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA 2020; 323(12): 1151-1160.
  4. Hansen BH, Dalene KE, Ekelund U, et al. Step by Step: Association of device-measured daily steps with all-cause mortality – A prospective cohort study. Scand J Med Sci Sports 2020; 30: 1705-1711.
  5. Paluch AE, Gabriel KP, Fulton JE, et al. Steps per day and all-cause mortality in middle-aged adults in the Coronary Artery Risk Development in Young Adults Study. JAMA Network Open 2021; 4(9): e2124516.
  6. WHO guidelines on physical activity and sedentary behaviour. Geneva: World Health Organization; 2020.