Are you aware of the risks associated with a sedentary lifestyle? As more of us find ourselves stuck behind desks, our cardiovascular health is at risk, and our lifespans may be shortened. Shockingly, research shows that over a quarter of the global population is not getting enough physical activity. According to the World Health Organization (WHO), inactivity and lack of exercise rank as the fourth leading cause of death worldwide, resulting in 3.2 million deaths annually. Unfortunately, the COVID pandemic has only worsened this situation, as many people have been unable to maintain their usual exercise routines. Our activity levels have yet to fully recover.
In the face of this crisis, many individuals turn to walking as a means to improve their health. Walking is a fantastic way to get fit and offers numerous proven benefits. But how much walking is necessary to reap these benefits?
For decades, the belief that we should aim for a minimum of 10,000 steps per day has been ingrained in our minds. However, this number is rather arbitrary and originated from the manufacturing of pedometers in the 1960s. Since then, various studies have shown that such a high step count is not necessary to improve fitness. In fact, the largest metanalysis of its kind, conducted by an international team, has shed new light on this topic.
After analyzing 226,889 individuals from 17 different studies worldwide, the researchers discovered that walking at least 3,967 steps per day is sufficient to reduce the risk of death from any cause. Furthermore, walking 2,337 steps per day lowers the chances of dying from cardiovascular disease.
These findings are significant, but the researchers also found that the more you walk, the greater the benefits. Even if you manage to reach 20,000 steps per day, your health continues to improve – there seems to be no upper limit.
“Our study confirms that the more you walk, the better,” stated Maciej Banach, Professor of Cardiology at the Medical University of Lodz, Poland. “This applies to both men and women, regardless of age or geographic location. Even as little as 4,000 steps per day significantly reduces deaths from any cause, and even fewer steps are needed to reduce deaths from cardiovascular disease.”
Dr. Ibadete Bytyçi from the University Clinical Centre of Kosovo in Pristina, the senior author of the paper, added, “Until now, it has not been clear what the optimal number of steps is in terms of cut-off points for health benefits and whether there is an upper limit. However, it is important to note that there were limited data available on step counts up to 20,000 per day, so these results need to be confirmed in larger groups of people.”
This study is groundbreaking in several ways. Not only does it involve a large population size, but it is also the first to examine the effects of walking up to 20,000 steps per day. Additionally, it investigates whether walking provides different benefits based on an individual’s sex, age, or geographic location.
The studies included in this metanalysis followed participants for an average of seven years. The mean age of the participants was 64, and 49 percent were female.
The results revealed that individuals aged 60 or above experienced a smaller reduction in the risk of death compared to those below 60. Younger adults seemed to benefit the most, with a 49 percent reduction in the risk of death for those who walked between 7,000 and 13,000 steps per day. In older adults, those who walked between 6,000 and 10,000 steps experienced a 42 percent reduction.
Professor Banach emphasized, “In a world where we have advanced drugs to target specific conditions like cardiovascular disease, we should always remember that lifestyle changes, including diet and exercise, can be just as, if not more, effective in reducing cardiovascular risk and prolonging lives.”
“We still need further studies to investigate whether these benefits extend to intense forms of exercise, such as marathon running and iron man challenges, and to different populations with varying ages and associated health problems. However, it appears that, like with pharmacological treatments, personalizing lifestyle changes should always be considered.”
The study has been published in the European Journal of Preventive Cardiology.
