Don’t stress if you don’t reach the 10,000-step goal per day. Even just under 4,000 steps could significantly reduce the risk of premature death.
A groundbreaking scientific review, based on nearly 227,000 healthy individuals from 17 separate studies, has revealed that walking at least 3,867 steps per day can lower the risk of early mortality.
This means that individuals who take less than 5,000 steps a day, which were previously considered “sedentary” by health experts, are still benefiting their health.
While the popular target of 10,000 steps has gained traction through the use of smartphones and smartwatches, the review showed that the risk of dying from cardiovascular disease starts to decrease when individuals reach at least 2,337 steps per day.
A groundbreaking scientific review, based on almost 227,000 healthy people from 17 separate studies, found the risk of dying early could be reduced in people who walk at least 3,867 steps a day
According to the researchers, this suggests that the current recommendations for daily steps may need to be reevaluated. However, they emphasize that the more steps taken, the greater the benefit.
Professor Maciej Banach, the lead researcher from the Medical University of Lodz in Poland, stated, “People find joy in tracking their daily steps and take pride in increasing the count. It is an effective way to make critical lifestyle changes that can reduce the risk of premature death. Our findings apply to both men and women, regardless of age.”
The review, published in the European Journal of Preventive Cardiology, analyzed studies from six UK sources in which individuals’ daily steps were monitored for at least one week. The study participants, with an average age of 64, were monitored for approximately seven years to determine mortality rates from any cause and cardiovascular disease.
By comparing the step counts of those who survived versus those who died, the researchers identified the minimum number of daily steps associated with a lower risk of premature death. They found that at least 3,867 steps per day, and at least 2,337 steps per day, marked the threshold where the risk of death from any cause and cardiovascular disease began to decrease.
Furthermore, the study revealed that taking an additional 1,000 steps per day led to a 15% reduction in the risk of premature death from any cause, and every 500 extra steps per day reduced the likelihood of dying from cardiovascular disease by 7%.
Before the COVID-19 pandemic, the average individual in the UK achieved approximately 5,444 daily steps. However, it is possible that people have become less active during this time.
Regular physical activity promotes healthy blood vessels, lowering the risk of heart attacks and strokes.
The studies included individuals who walked up to 20,000 steps a day, and a higher step count was associated with a lower risk of premature death, up to the total of 20,000 steps. It is uncertain if further increasing the step count would yield even greater benefits, or if the health effects would plateau after a certain point.
However, walking more steps appears to be particularly beneficial for individuals under the age of 60, who may have established healthier lifestyles earlier in life.
Professor Banach commented, “Our analysis indicates that as few as 4,000 steps per day can significantly reduce deaths from any cause, with even fewer steps needed to reduce deaths from cardiovascular disease. In a world where advanced drugs can target specific conditions like cardiovascular disease, we should consistently highlight that lifestyle changes, including diet and exercise, which were the main focus of our analysis, can be just as, if not more, effective in reducing cardiovascular risk and extending lives.”
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