The Science of Walking: How Many Steps are Enough?

Heard about the 10,000-step challenge? Turns out, even taking less than half of that can help you live longer. This is according to a recent study in the European Journal of Preventive Cardiology. But hey, if you want to walk more, go for it! In fact, each extra 1,000 steps you take can cut the risk of early death by around 15%. This is good news for all of us who love everything from a short walk around the block to an evening dance-off or even just doing house chores.

So how did they figure this out? Researchers did a deep dive into 17 earlier studies on the topic, involving over 225,000 adults from around the world, with an average age of 64. They kept an eye on these folks for seven years on average.

And here’s the scoop: More walking = less risk of dying. It’s as simple as that. There wasn’t really an “upper limit” found, even when people walked up to 20,000 steps a day.

But here’s the kicker: even a modest 4,000 steps (that’s about two miles) can make a significant difference in reducing the risk of death. And for heart-related issues, just 2,500 steps can make a positive impact. So, whether you’re in New York or New Delhi, male or female, the benefits seem to hold true. But yes, age does play a role. If you’re over 60, aim for 6,000 to 10,000 steps to see about a 42% drop in death risk. For those under 60, 7,000 to 13,000 steps can lead to almost a 49% risk reduction. Additionally, you can also read about- Unlocking Longevity: How Health Tech is Shaping Our Future

However, let’s pump the brakes for a second. This kind of study shows patterns, not necessarily direct cause-and-effect. Plus, there are other factors to consider, like the overall lifestyle and socio-economic status of the participants. Maybe the ones walking more also ate more greens or meditated? Who knows!

Still, this adds to a mountain of evidence (and even U.S. guidelines) that says: Move more, it’s great! But if you can’t do a lot, a little movement is still way better than lounging all day.

So, ready to take that step? 

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