Here’s some great news for anyone who doesn’t enjoy going to the gym or running long distances: a large new study has found that walking—just a little bit every day—can make a big difference in your health.
The research, led by heart specialist Maciej Banach, found that walking about 4,000 steps per day can lower your risk of dying from any cause. Even better, walking just 2,300 steps each day can reduce your risk of heart-related problems.
The more you walk, the more the benefits grow. And there doesn’t seem to be a limit—walking more and more keeps helping.
This study looked at health data from 226,889 people in 17 countries. It showed that every extra step you take counts. For example, adding 1,000 steps a day can lower your risk of dying from any cause by 15%. Adding just 500 more steps can lower your risk of dying from heart issues by 7%.
These results were true for everyone—young or old, men or women, no matter where they live.
That’s important because many people don’t get enough exercise. According to the World Health Organization, more than a quarter of the world’s population is not active enough. This leads to a higher risk of heart disease and other serious health problems. The problem is even worse in richer countries and among women.
The COVID-19 pandemic has made things harder. It led to people moving less, and even years later, many haven’t returned to their old activity levels.
This makes walking even more important. It’s easy, free, and something most people can do. For people over 60, walking between 6,000 and 10,000 steps a day can lower the risk of early death by 42%. For people under 60, walking 7,000 to 13,000 steps a day can lower that risk by 49%.
Of course, the study has some limits. It didn’t look at people from all backgrounds or those who already had serious illnesses. But the main message is clear: walking more can help you live a longer, healthier life.
Dr. Banach even suggests that regular walking could work as well—or better—than medicine for preventing heart disease.
So before you spend money on a gym or start a tough workout plan, try something simple. Take a walk. It could be one of the best things you do for your health.
If you care about heart health, please read studies about Aspirin and heart failure: what you should know and This diabetes drug could protect heart and kidney health.
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