Recent research featured in the European Journal of Preventive Cardiology suggests that achieving 10,000 steps daily isn’t a strict requirement for health benefits. The meta-analysis examined data from 17 studies involving approximately 226,889 participants, highlighting that even modest walking can be beneficial.
The findings indicate that taking at least 3,967 steps daily may lower the risk of death from any cause, while a minimum of 2,337 steps can reduce the risk of dying from cardiovascular issues like heart disease and stroke. Interestingly, each additional 1,000 steps walked daily correlates with a 15% decrease in all-cause mortality, and boosting daily walking by 500 steps can lead to a 7% reduction in cardiovascular disease risk.
This research offers some relief. It turns out, a lot of people find reaching that 10,000-step mark challenging.
Dr. Keith Ferdinand, chair of preventative cardiology at Tulane University, remarked on the pressure of the 10,000-step guideline. He noted it can create a sense of hopelessness among individuals who feel they can’t meet such targets. However, he also emphasized that this study reinforces the idea that some physical activity is indeed more beneficial than none at all.
The study’s results underline that walking more translates to improved health, showing that those who managed to walk 20,000 steps or more each day experienced the least risk of early mortality.
“If hitting that 10,000-step figure feels impossible, don’t be discouraged. Even a little activity is better than none, but if you can safely reach that target, there could be additional mortality benefits,” added Ferdinand.
How To Get Your Steps In
Ferdinand also pointed out that the American Heart Association recommends 150 minutes of moderate activity, which doesn’t strictly have to come from reaching 10,000 steps. Everyday activities like housekeeping, gardening, and even playing with your kids or walking your dog count, too.
“It doesn’t need to involve going to the gym or following a specific walking program; just staying active for those 150 minutes appears to be healthy,” he explained.
For those considering walking, going with a partner is a good idea for safety, especially given the heat of the recent summer. Indoor options, like walking in a shopping mall or around a community center, can be viable alternatives. Even taking the stairs at home or strolling through a grocery store can help accumulate steps.
Ferdinand expressed a particular focus on encouraging individuals aged 60 and older to increase their walking, as research found significant benefits for those achieving between 6,000 and 10,000 steps daily.
Ultimately, it’s clear that any movement matters. “More is better, but some is better than none,” Ferdinand observed.
That said, just because lower daily step counts yielded some health advantages doesn’t mean individuals should accept that as a ceiling. “We want to ensure that people understand from this study that they shouldn’t settle for 2,000 or 4,000 steps and consider it enough. If it’s safe and convenient, doing more is even better,” Ferdinand cautioned.
