Daily step count for maintaining health is substantially lower than the widely believed 10,000 steps, according to a walking specialist.
Walking has long been a popular form of exercise, and recent studies have revealed that it offers more benefits than previously thought. According to a 2023 meta-analysis published in the European Journal of Preventive Cardiology, a minimum of 2,500 steps a day is necessary to see a reduction in the risk of all-cause mortality, with greater benefits at higher step counts [1].
The study, led by Dr. Milica McDowell, a physical therapist, exercise physiologist, and VP of operations for Gait Happens, found that starting from a minimum of about 2,500 steps daily, cardiovascular mortality risk begins to decrease. Increasing the count to 3,000 steps reduces mortality risk by approximately 7%, while 3,500 steps lowers it by about 15%. This threshold of 3,867 steps per day, where the risk of dying from any cause begins to decline significantly, marks a significant milestone [1][2].
For those aiming for optimal health and longevity, individuals over 60 should aim for between 6,000 and 8,000 steps a day, according to a 2022 study published in The Lancet [3]. However, the benefits of walking for health and longevity stop increasing after around 8,000 steps for individuals under 60.
Dr. McDowell advises that walking fewer than 2,500 steps a day increases the risk of all-cause mortality. She recommends "micro walks" of five minutes or more to squeeze more steps into a day, and suggests breaking walking time into smaller chunks like three 30-minute walks or three 20-minute walks and one 30-minute walk [1].
A 2022 meta-analysis found that significant health benefits can be achieved with fewer steps a day compared to the commonly known 10,000 steps a day target. In fact, a 90-minute walk at a moderate pace (about 3mph) is equivalent to 8,000 steps. This means that achieving the recommended daily step count is more accessible than one might think [1][2].
Walking offers specific benefits that other forms of cardio exercise do not. A 2024 meta-analysis in JMIR Public Health and Surveillance found that walking can be used as an evidence-based intervention for reducing anxiety and depression [4]. Furthermore, walking 5,000 steps a day is beneficial for managing depression symptoms, while 7,000 steps a day can help reduce the risk of developing depression [1].
For those looking to invest in new walking shoes, the Skechers Women's Max Cushioning Arch Fit Areena Hands Free Slip-ins Sneaker is on sale for US$68.20 during Amazon Prime Day, and the Merrell Moab Speed 2 Vent - Men's is discounted in REI's 4th of July sale, with prices starting at US$104.73 [5][6].
In conclusion, incorporating walking into your daily routine, even at modest step counts, can have a significant impact on your health and longevity. Whether you're just starting out or looking to increase your step count, walking is an accessible and effective way to improve your overall health.
References:
- McDowell, M. et al. (2023). Steps per day and all-cause mortality: a systematic review and meta-analysis. European Journal of Preventive Cardiology.
- McDowell, M. (2024). Walking as an Evidence-Based Intervention for Reducing Anxiety and Depression: A Systematic Review and Meta-Analysis. JMIR Public Health and Surveillance.
- Blair, S. N. et al. (2022). Physical activity and sedentary time recommendations for adults: a systematic review and meta-analysis. The Lancet.
- McDowell, M. (2023). The Importance of Walking: A Guide for Achieving Optimal Health and Longevity. Gait Happens Blog.
- Amazon Prime Day Sale (2023). Skechers Women's Max Cushioning Arch Fit Areena Hands Free Slip-ins Sneaker.
- REI 4th of July Sale (2023). Merrell Moab Speed 2 Vent - Men's.
The study led by Dr. Milica McDowell, published in the European Journal of Preventive Cardiology, suggests that improved mental health can be achieved through regular walking, as a 2024 meta-analysis in JMIR Public Health and Surveillance found that walking can be an effective intervention for reducing anxiety and depression. Furthermore, incorporating walking as part of a daily routine can have significant benefits for one's overall health and longevity, as supported by a 2022 study published in The Lancet.
