Here’s some great news for anyone who dreads intense workouts or long runs: you don’t have to be a gym enthusiast to enjoy better health. A new study shows that simply walking can make a big difference.
The study, led by top heart doctor Maciej Banach, found that walking just 4,000 steps a day can greatly lower your risk of dying from any cause. If your goal is to protect your heart, just over 2,300 steps daily can help reduce the risk of heart disease.
Even better, the more steps you take, the more health benefits you gain—there seems to be no upper limit to how helpful walking can be.
This was the largest study of its kind. It looked at health data from nearly 227,000 people in 17 different studies around the world. The results were clear: every extra step you take counts. Adding 1,000 steps a day can lower your risk of early death by 15%. Just 500 more steps a day can cut your risk of heart disease by 7%.
These results held true across all ages, genders, and countries. Walking is something almost anyone can do, and it’s an easy way to improve your health.
Why is this so important? Right now, more than one in four people worldwide don’t get enough physical activity. That raises their risk for heart disease and other serious health problems.
This lack of exercise is especially common in wealthier countries and among women. The World Health Organization says lack of physical activity is one of the top causes of early death globally.
The problem got worse during the COVID-19 pandemic. Many people became even less active, and physical activity levels are still lower than before the pandemic.
According to the study, older adults over 60 can lower their risk of early death by 42% by walking between 6,000 and 10,000 steps a day. Younger adults under 60 can lower their risk by 49% by walking 7,000 to 13,000 steps daily.
While the research didn’t include details like race, income, or health conditions, the main takeaway is clear: walking more can help you live longer and stay healthier.
In fact, Dr. Banach suggests that walking might be just as effective—or even better—than some medications for preventing heart disease.
So, if you’re worried about joining a gym or following a tough workout plan, remember that just putting on your shoes and taking a walk is a powerful step toward better health. It’s simple, free, and effective. Every step truly matters.
If you care about health, please read studies that vitamin D can help reduce inflammation, and vitamin K could lower your heart disease risk by a third.
For more health information, please see recent studies about common exercises that could protect against cognitive decline, and results showing this MIND diet may protect your cognitive function, prevent dementia.
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