Walking 5000 steps everyday can help you live longer, study finds

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There’s excellent news for those who find the gym intimidating or marathon running daunting.

According to the largest study of its kind, led by cardiologist Maciej Banach, walking a modest number of steps daily can significantly boost your health, and you don’t have to be an athlete to see benefits.

The study, published in the European Journal of Preventive Cardiology, analyzed data from 226,889 participants across 17 global studies.

It found that walking as few as 4,000 steps a day could substantially lower your risk of dying from any cause. Moreover, taking just over 2,300 steps daily could decrease your risk of heart-related diseases.

Incremental Benefits

One of the most encouraging findings is that every additional step matters. Adding just 1,000 steps each day can cut your overall mortality risk by 15%, and an extra 500 steps can reduce your risk of heart disease by 7%. These benefits are consistent regardless of age, gender, or geographic location.

Addressing a Global Issue

This research is particularly relevant as more than a quarter of the global population fails to meet recommended physical activity levels, increasing their risk for heart disease and other health complications. This issue is more pronounced in affluent countries and among women.

Pandemic and Physical Activity

The COVID-19 pandemic has exacerbated the problem of physical inactivity. Even two years after its onset, activity levels have not returned to pre-pandemic norms.

With over 3 million deaths annually linked to insufficient physical activity, it’s critical to encourage accessible and manageable ways for people to enhance their health.

Age-specific Recommendations

For individuals over 60, the study suggests that walking between 6,000 and 10,000 steps daily can reduce the risk of premature death by 42%. For those under 60, aiming for 7,000 to 13,000 steps per day can lower this risk by up to 49%.

Broader Implications

While the study didn’t explore various races or income levels and excluded those already suffering from chronic diseases, its implications are broad. Walking, a natural and everyday activity, might rival or even surpass medications in preventing heart disease, according to Banach.


The simplicity of walking makes it an excellent starting point for improving health. Before signing up for a gym membership or embarking on complex exercise programs, consider the benefits of regular walking.

It’s an easy, effective way to enhance your longevity and overall well-being. So, lace up your walking shoes and take a step towards a healthier life. Your heart, and possibly your lifespan, will thank you.

If you care about wellness, please read studies about how ultra-processed foods and red meat influence your longevity, and why seafood may boost healthy aging.

For more information about wellness, please see recent studies that olive oil may help you live longer, and vitamin D could help lower the risk of autoimmune diseases.

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