Walking 4,000 Steps Daily Reduces Risk of Death, Extensive Analysis Reveals
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New study confirms the health benefits of walking and highlights the optimal daily step count for improved longevity. |
A comprehensive analysis has unveiled that taking as few as 4,000 steps each day can significantly decrease the risk of mortality from any cause, according to the largest study of its kind. The research suggests that while the positive effects of walking are evident even at this relatively modest step count, higher daily step totals offer increasingly substantial health benefits.
Prior to this extensive investigation, the relationship between a sedentary lifestyle and poor health had been firmly established. However, the optimal daily step goal and whether there is an upper limit beyond which additional benefits plateau remained uncertain.
The study, led by Professor Maciej Banach of the Medical University of Lodz in Poland, synthesized data from 17 previous studies encompassing 226,889 participants. Over an average tracking period of seven years, researchers evaluated the health impacts of varying daily step counts. Published in the European Journal of Preventive Cardiology, the study unveiled that a minimum of 3,967 steps per day was associated with a lowered risk of mortality from any cause, while 2,337 steps daily reduced the risk of cardiovascular disease-related deaths.
Furthermore, for every incremental increase of 1,000 daily steps, there was a 15% reduction in the risk of all-cause mortality, and a 7% reduction for cardiovascular disease mortality with each additional 500 steps.
Professor Banach highlighted, "Our study confirms that the more you walk, the better. We found that this applied to both men and women, irrespective of age or geographic region."
For younger age groups, the study identified the sharpest health improvement within the range of 7,000 to 13,000 daily steps. Among individuals aged 60 and above, the optimal range was between 6,000 and 10,000 steps. Remarkably, even the benefits of walking up to 20,000 steps daily—equivalent to 9-10 miles—continued to accrue without diminishing returns.
Addressing the prospect of higher levels of exertion, the researchers stated, "We did not see any diminishing effect or risk plateau for any of the investigated groups," while emphasizing that more research is needed for those engaging in extremely high step counts.
As Professor Banach concluded, "In a world where advanced drugs are available for various conditions, lifestyle changes including exercise remain vital in reducing cardiovascular risk and prolonging lives."
The World Health Organization reports that insufficient physical activity ranks as the fourth most common cause of death globally, contributing to 3.2 million annual fatalities. Prior to the pandemic, the global daily step average stood at 5,324, with a slightly higher average of 5,444 in the UK. However, reduced physical activity levels resulting from the pandemic have not yet returned to pre-pandemic norms.
Reflecting on the findings, Professor James Leiper of the British Heart Foundation remarked, "Walking's health benefits are akin to a wonder drug, readily accessible to everyone. Its simplicity and accessibility make it an excellent choice for improving overall health and wellbeing."
He added, "The versatility of walking, requiring no special equipment or training and doable almost anywhere, makes it an appealing and attainable exercise option for individuals seeking to adopt a more active lifestyle."
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