If the idea of running marathons or spending hours at the gym sounds exhausting, here’s some good news: you don’t have to be an athlete to see real health benefits. According to the largest study of its kind, simply walking a little each day can go a long way in helping you live a longer, healthier life.
Led by renowned cardiologist Maciej Banach, the study reviewed data from nearly 227,000 people across 17 different studies around the world. The key message? Every step counts.
The research found that walking just 4,000 steps a day significantly lowers the risk of dying from any cause. And if you manage just 2,300 steps a day, you can already lower your risk of dying from heart-related issues. Even more encouraging, the study showed that there’s no clear upper limit—meaning the more steps you take, the more you benefit.
Adding an extra 1,000 steps per day lowered the overall risk of early death by 15%. An additional 500 steps a day cut the risk of dying from heart disease by 7%. These benefits were seen across the board, regardless of age, sex, or where people lived.
This is important because physical inactivity is one of the top reasons people die early, according to the World Health Organization. More than one in four people globally don’t get enough exercise.
The problem is even worse in wealthier countries and among women. And since the COVID-19 pandemic, many people have become even less active—something we still haven’t fully bounced back from.
The study also highlighted how walking affects different age groups. For people over 60, walking between 6,000 and 10,000 steps a day reduced the risk of early death by 42%. For those under 60, walking between 7,000 and 13,000 steps daily cut the risk by nearly half—49%, to be exact.
While the study didn’t account for things like race, income level, or pre-existing health conditions, it still offers a powerful and hopeful message. You don’t need fancy equipment or intense workouts to take care of your heart and overall health. A simple walk around your neighborhood, in a park, or even in your home can make a real difference.
Banach and his team believe that walking might be just as effective—if not more so—than some medications for preventing heart disease. So instead of stressing over gym memberships or intense training plans, consider taking small steps—literally.
Whether you’re young or old, busy or retired, just starting with a few more steps each day could help you live longer and feel better. And the best part? It’s free, it’s easy, and it’s something you can start right now.
The study was published in the European Journal of Preventive Cardiology.
If you care about heart health, please read studies about how eating eggs can help reduce heart disease risk, and herbal supplements could harm your heart rhythm.
For more health information, please see recent studies about how drinking milk affects risks of heart disease and cancer, and results showing strawberries could help prevent Alzheimer’s disease.
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