Good news for those who find intense workouts daunting: a large international study shows that you don’t have to be an athlete to enjoy significant health benefits. Simply walking a bit each day can have a big impact on your overall health.
This research, led by cardiologist Maciej Banach, revealed that walking around 4,000 steps a day can greatly reduce your risk of dying from any cause. If you’re more focused on heart health, even walking about 2,300 steps a day can lower the risk of heart-related diseases.
And the more steps you take, the more benefits you gain—without any clear upper limit on how much walking is good for you.
Why Every Step Counts
The study examined data from 226,889 participants across 17 global studies and found a clear connection between walking and reduced health risks.
Every additional 1,000 steps per day was linked to a 15% lower risk of dying from any cause. Adding just 500 more steps cut the risk of dying from heart issues by 7%.
These benefits were observed across all ages and genders, and the effects held true regardless of where people lived. This consistency highlights the importance of walking as a simple, accessible form of physical activity.
Physical inactivity is a major global problem, affecting over a quarter of the world’s population. Lack of exercise is a key risk factor for heart disease and early death, particularly in wealthier countries and among women.
According to the World Health Organization, not getting enough exercise is one of the leading causes of preventable deaths worldwide.
Why Walking Matters Now
The COVID-19 pandemic has contributed to a more sedentary lifestyle for many people. Even two years after the pandemic began, global activity levels have not returned to what they were before.
With over 3 million deaths each year linked to physical inactivity, finding simple and realistic ways to get moving is more important than ever.
The study highlighted how walking can be especially beneficial for older adults. For those over 60, walking between 6,000 and 10,000 steps per day lowered the risk of dying early by 42%.
Younger adults (under 60) saw a 49% reduction in early death risk when they walked between 7,000 and 13,000 steps a day.
Looking Ahead
While this study provides valuable insights, it’s important to note its limitations. The research didn’t account for differences in race, income levels, or pre-existing health conditions.
However, the main takeaway is clear: increasing your daily step count can lead to longer and healthier lives for most people. Banach suggests that this type of regular, everyday activity might even be as effective as medication for preventing heart disease.
So, before committing to expensive gym memberships or intense workout routines, consider starting with something simpler: take a walk. Your heart—and overall health—will likely benefit.
If you’re interested in wellness, consider reading up on how certain exercises can improve longevity in older adults and how specific dietary habits can help increase lifespan.
For more information on health and wellness, check out studies on a promising vaccine that blocks COVID-19 and its variants, and research showing how a particular exercise might slow down bone aging.
The findings of this study were published in the European Journal of Preventive Cardiology.
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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