Good news for people who don’t enjoy intense workouts or long runs—you can still improve your health in a simple and easy way: by walking.
A recent study led by respected heart doctor Maciej Banach has found that walking around 4,000 steps a day can lower your risk of dying from any cause. And if you want to reduce your risk of heart disease, just over 2,300 steps a day can help. The more steps you take, the more your health improves. There doesn’t seem to be a limit to the benefits.
This was the largest study of its kind. It looked at health data from 226,889 people in 17 different studies across the world. The results were clear: adding more steps to your day helps your health. Walking just 1,000 extra steps a day lowers your risk of early death by 15%. An extra 500 steps can reduce your risk of heart disease by 7%.
These benefits apply to people of all ages, genders, and countries. That means walking is a great form of exercise for everyone.
Why is this so important? More than one in four people around the world don’t get enough physical activity. This increases their risk of heart disease and other health problems. The problem is even worse in richer countries and among women. According to the World Health Organization, not exercising enough is one of the top causes of early death.
The COVID-19 pandemic made things worse. Even two years later, many people are still not as active as they were before. Because not moving enough is linked to over 3 million deaths each year, finding simple ways to stay active is more important than ever.
For older adults over 60, walking between 6,000 and 10,000 steps a day can cut the risk of early death by 42%. For younger people under 60, walking between 7,000 and 13,000 steps can lower that risk by 49%.
While the study didn’t look at factors like income, race, or health history, the message is still strong: walking more helps you live longer and stay healthier. Banach even said that walking might work as well as or better than medicine to prevent heart disease for many people.
So if you’re worried about not having a gym membership or not doing intense workouts, don’t stress. Just start walking more each day. It’s free, it’s easy, and it can really help your heart and your overall health. Just put on your shoes and take that first step toward a longer, healthier life.
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 health information, 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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