Gaby
Previously, researchers suggested that to maintain good health, one should aim for 10,000 steps a day. However, recent studies indicate that just 4,000 steps are enough to significantly reduce the risk of premature death.
Walking Improves Health
This groundbreaking scientific review is based on data from nearly 227,000 healthy individuals across 17 separate studies. The findings reveal that the risk of early death can be lowered by taking at least 3,867 steps daily. This means that sedentary individuals who walk less than 5,000 steps a day may still feel relatively healthy.
The trend of tracking daily steps on smartphones and smartwatches has led many to set a goal of 10,000 steps. However, the review also showed that the risk of death from cardiovascular diseases (such as heart attacks and strokes) begins to decrease with just 2,337 steps a day.
According to the researchers, this suggests that current recommendations may need to be reassessed. However, they also emphasize that the more a person walks, the better they tend to feel.
The lead researcher, Professor Maciej Banach, notes that people enjoy tracking their daily steps and take pride in increasing their count. He believes this is a great way to achieve critical lifestyle changes that can lower the risk of death. Professor Banach also points out that their findings apply to both men and women, regardless of age.
Minimum Activity of 2,337 Steps
The review examined studies where participants’ daily steps were measured over at least a full week. The average age of the participants was 64, and they were monitored for an average of seven years.
This allowed researchers to track how many participants died prematurely from any cause or from cardiovascular diseases during that time. It also enabled them to compare the daily step counts of those who did not die early with those who did.
As a result, researchers were able to estimate the minimum number of daily steps needed to fall into the group with a lower likelihood of early death. They found that a maximum of 3,867 and a minimum of 2,337 steps per day were the thresholds at which the risk of death from any cause, as well as from cardiovascular diseases, began to decline.
However, the more someone walks, the better. The study showed that every additional 1,000 steps taken daily is associated with a 15% reduction in the risk of premature death from any cause. Additionally, every extra 500 steps per day lowers the likelihood of dying from cardiovascular diseases by 7%.
Lifestyle Changes Extend Lifespan
As noted by the Daily Mail, physical activity keeps blood vessels healthy, reducing the likelihood of heart attacks or strokes. The research examined individuals who walked up to 20,000 steps daily, and higher step counts were linked to a lower chance of early death.
However, it remains unclear whether the health benefits plateau after a certain number of steps. Nevertheless, walking appears to be particularly beneficial for individuals under 60, who may gain more from adopting a healthier lifestyle at a younger age.
Professor Banach emphasizes that their analysis shows that just 4,000 steps a day can significantly reduce mortality from any cause, with even fewer steps needed to lower the risk of death from cardiovascular diseases. He states that lifestyle changes, including diet and exercise, can be effective and impactful in maintaining health and extending life.
