Good news for anyone who dreads going to the gym or running long distances: you don’t have to be an athlete to improve your health.
A major new study has shown that simply walking every day can make a big difference.
The research, led by cardiologist Maciej Banach, found that walking as little as 4,000 steps daily can lower your risk of dying from any cause. If you walk just over 2,300 steps a day, you can reduce your chances of dying from heart disease.
The more you walk, the better the benefits—and there’s no limit to how much walking is good for you.
How Walking Helps
The study looked at data from 226,889 people from 17 different studies around the world. It found a simple truth: every extra step you take adds up to better health.
For example, adding 1,000 steps to your daily routine lowers your risk of dying from any cause by 15%. If you add 500 more steps, you can cut your risk of dying from heart-related issues by 7%.
These benefits were consistent for people of all ages, genders, and locations. Whether you’re young or old, male or female, in a rich or poor country, walking more can help you live longer.
Why This Study Matters
Over a quarter of the world’s population doesn’t get enough physical activity, putting millions at risk of heart disease and other serious health problems.
The problem is especially significant in wealthier countries and among women. According to the World Health Organization, lack of exercise is one of the leading causes of early death.
The COVID-19 pandemic has made this worse. Many people became more sedentary during the pandemic, and even years later, activity levels haven’t returned to what they were before.
With over 3 million deaths each year linked to inactivity, it’s more important than ever to find simple ways to encourage movement.
Walking is one of the easiest solutions. It doesn’t require any special equipment, training, or expensive memberships.
What the Study Found for Different Age Groups
The benefits of walking are significant for everyone but vary slightly by age:
- For people over 60, walking between 6,000 and 10,000 steps a day reduces the risk of early death by 42%.
- For those under 60, walking between 7,000 and 13,000 steps a day lowers the risk by 49%.
Walking is an activity that fits easily into most people’s daily lives, making it an accessible way to improve health.
A Simple Start to Better Health
The study does have some limitations. It didn’t include detailed data about race, income, or people who are already dealing with illnesses. Still, the overall message is clear: walking more can significantly improve health and longevity.
Dr. Banach pointed out that walking is not only effective but may be as beneficial as medications for preventing heart disease. It’s a natural and straightforward way to improve health without the need for complex exercise routines or costly gym memberships.
So, if you’re looking for a manageable way to take better care of yourself, start with something simple: take a walk. A few extra steps each day could add years to your life.
The study was published in the European Journal of Preventive Cardiology.
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