Path to Health and Longevity: How Many Steps Do You Need?

Interested in lowering your risk of premature death? A new study, featured in the Journal of the American College of Cardiology, offers the first scientific evidence that walking around 8,000 steps, roughly 6.4 kilometers a day, can be beneficial. This research not only determines the ideal daily step count for most people but also highlights the advantages of your walking speed.

8,000 Steps a Day Could Reduce Mortality Risk

The notion of achieving 10,000 steps daily came from Japan, which started in the 1960s, but it lacked scientific grounding. New research led by the University of Granada (UGR) reveals that for a significant reduction in the risk of premature death, around 8,000 steps a day are more effective, equivalent to approximately 6.4 kilometers of daily walking based on the average human stride.

The study also emphasizes that the pace of walking yields additional benefits, favoring faster walking over slower. Primarily in the context of reducing the risk of cardiovascular disease, the study finds most benefits at around 7,000 steps.

This conclusion stemmed from a systematic literature review and meta-analysis of data involving over 110,000 participants from twelve international studies. The study emphasizes that even small increases in daily steps offer measurable health benefits, particularly for people with low physical activity levels.

The results indicate no significant differences between men and women, and faster walking is linked to a reduced mortality risk. The study also emphasizes that the method used to count steps, such as smartwatches or smartphone apps, does not impact the established step target

This international research collaboration includes participants from the Netherlands, Spain, and the United States, published in the Journal of the American College of Cardiology, and is spearheaded by Francisco B. Ortega, a professor at UGR's Department of Physical Education and Sports.

Physical Activity Needed for Better Health

As per the World Health Organization (WHO), physical activity encompasses any bodily movement requiring energy expenditure, whether during leisure, transportation, or work, and can range from moderate to vigorous intensity. Common activities like walking, cycling, sports, and playing can be enjoyed by individuals at all skill levels, contributing to improved health.

Engaging in regular physical activity has been shown to prevent and manage noncommunicable diseases, including heart disease, stroke, diabetes, and various cancers, while also aiding in maintaining healthy body weight and enhancing mental health, quality of life, and overall well-being. Even simple daily activities can help individuals meet recommended activity levels.

Physical inactivity is a significant contributor to the mortality risk associated with noncommunicable diseases. People who engage in insufficient physical activity face a 20% to 30% higher risk of death compared to those who are sufficiently active.

The benefits of regular physical activity include improved muscular and cardiorespiratory fitness, better bone and functional health, reduced risks of hypertension, coronary heart disease, stroke, diabetes, certain types of cancer, depression, falls, fractures, and support for healthy body weight maintenance.