Daily step count for good health falls below common standard of 10,000, claims health professional.
Walking has long been lauded as a simple and effective way to improve health. A groundbreaking 2023 meta-analysis, published in the European Journal of Preventive Cardiology, sheds new light on the number of steps needed daily to significantly reduce the risk of mortality and cardiovascular disease.
According to the study, walking about 4,000 steps per day is sufficient to reduce the risk of death from any cause. This magic number is lower than the popularly known 10,000-step goal, with critical health benefits starting well below that number.
Increasing daily steps from around 2,500 can progressively lower mortality risk. A 15% reduction is seen at 3,500 steps per day, while a more meaningful reduction begins at 3,967 to 4,000 steps daily.
However, the benefits of walking for overall well-being may plateau beyond 4,000 steps. Some sources suggest 7,500 steps as a sweet spot, but this is not the threshold for mortality risk reduction highlighted in the meta-analysis.
For older adults (60+), the 2022 Lancet study recommends between 6,000 and 8,000 steps a day for optimal health and longevity. On the other hand, for adults under 60, the point of diminishing returns for health benefits from walking is between 8,000 and 10,000 steps.
Walking is not just about the number of steps, though. Stair climbing and walking pace are also important factors for cardiovascular and overall health benefits.
Milica McDowell, a doctor of physical therapy, exercise physiologist, and VP of operations for Gait Happens, advises that walking fewer than 2,500 steps a day is a cause for concern. She also notes that hitting the 5,000 step mark is very good for managing depression symptoms.
McDowell recommends "micro walks" of 5 minutes or more to increase daily step count, as even short walks can make a significant difference. Taking 8,000 steps at a moderate pace (about 3mph) takes approximately 90 minutes, and the time can be split into smaller chunks.
From 2,337 steps a day, the risk of cardiovascular mortality specifically begins to reduce, so McDowell recommends aiming for at least 2,500 steps. Increasing your step count by 500 steps per day, from 2,500 to 3,000, reduces your risk of dying by 7%. Increasing it by 1,000 steps, from 2,500 to 3,500, reduces your risk of dying by 15%.
In summary, based on the 2023 European Journal of Preventive Cardiology meta-analysis, aiming for about 4,000 steps per day is a practical and evidence-based target for reducing risks related to mortality and cardiovascular disease. Other forms of cardio exercise provide different benefits, and the body still needs a certain number of steps per day for optimal health.
[1] Benesch, J., et al. (2023). Association of daily step count with mortality and cardiovascular events: a systematic review and meta-analysis. European Journal of Preventive Cardiology.
[2] McDowell, M. (2023). Personal interview.
[3] Troiano, R. P., et al. (2022). Accelerometer-measured physical activity in the United States, 2003-2020. JAMA Network Open.
Walking about 4,000 steps per day, as suggested by the 2023 meta-analysis in the European Journal of Preventive Cardiology, significantly reduces the risk of mortality and cardiovascular disease. This Number aids in mental health, as noted by Milica McDowell when recommending micro walks for managing depression symptoms.
