Gaby
People were long told to aim for 10,000 steps a day to stay healthy. New studies suggest that just 4,000 steps can significantly lower the risk of early death.
Walking Improves Health
This review analyzed data from nearly 227,000 healthy people across 17 studies. The findings show the risk of early death drops after about 3,867 steps a day. That suggests people who take fewer than 5,000 steps a day might still be relatively healthy.
The trend of tracking daily steps on smartphones and smartwatches has led many to set a goal of 10,000 steps. But the review also found that the risk of death from cardiovascular disease (such as heart attacks and strokes) starts to fall at just 2,337 steps a day.
The authors say this suggests current recommendations may need reevaluation. They also stress that, in general, the more you walk the better you tend to feel.
The lead researcher, Professor Maciej Banach, says people enjoy tracking their daily steps and take pride in boosting their totals. He thinks that tracking steps is a simple way to drive lifestyle changes that can lower the risk of death. Banach also says the findings apply to both men and women and across age groups.
Minimum Activity of 2,337 Steps
The review looked at studies where participants’ daily steps were measured for at least a full week. The average participant was 64 years old, and people were followed for an average of seven years.
This allowed researchers to track how many participants died early from any cause or from cardiovascular disease and to compare step counts between those who survived and those who died.
From that data, researchers estimated thresholds for lower mortality risk. They found roughly 3,867 steps per day as the threshold for reduced all-cause mortality and about 2,337 steps per day as the threshold for lower cardiovascular mortality.
Still, the more someone walks, the better. The study found every extra 1,000 steps a day was linked to a 15% lower risk of early death from any cause. Every additional 500 steps a day was associated with a 7% lower chance of dying from cardiovascular disease.
Lifestyle Changes Extend Lifespan
The Daily Mail reported that physical activity keeps blood vessels healthier and cuts the chance of heart attacks and strokes. The research included people who walked up to 20,000 steps a day, and higher step counts were tied to a lower chance of early death.
It’s not yet clear whether the benefits level off after a certain number of steps. Walking seems especially beneficial for people under 60, who may gain more from adopting healthier habits earlier in life.
Professor Banach says their analysis shows about 4,000 steps a day can significantly reduce all-cause mortality, and even fewer steps may cut cardiovascular risk. He adds that lifestyle changes — including diet and exercise — can effectively help people stay healthier and live longer.
