Experts say that less than half of the recommended 10,000 steps a day could still help you live longer.

Experts say that less than half of the recommended 10,000 steps a day could still help you live longer.

The Life-Saving Benefits of Walking: Adding Steps to Improve Health

We all know that walking is good for us, but did you know that even adding just a few more steps to your daily routine can have life-saving benefits? Recent research has shown that taking more steps each day can significantly reduce the risk of death, particularly from cardiovascular causes. In fact, every 500 steps taken daily can decrease the risk of death by 7%, and every 1,000 steps can decrease the risk by 15% ¹.

Different studies provide varying opinions on the specific number of steps needed, but the general consensus is that aiming for at least 4,000 steps per day is key to reaping significant health benefits ². However, even taking as few as 2,500 steps per day can still provide considerable improvements to your overall well-being ³. On the other hand, those who take less than 5,000 steps per day are considered to have a sedentary lifestyle, which is often referred to as “the disease of the 21st century” ⁴.

One study suggests that people who walk 8,000 or more steps even once a week are less likely to die over a 10-year period compared to those who do not ⁵. The study found that taking at least 8,000 steps one or two days a week resulted in a 14.9% lower likelihood of death, while taking 8,000 steps or more three to seven days a week decreased the risk by 16.5% ⁶. However, the protective effect of 8,000 daily steps seemed to peak at three days a week ⁷.

Unfortunately, the COVID-19 pandemic has had a significant impact on people’s daily step counts. A recent study revealed that the number of steps taken each day dropped dramatically during the early days of the pandemic, and has yet to fully recover ⁸. On average, participants in the study took about 700 fewer steps per day after the pandemic began, indicating a decline in physical activity ⁹. Even after most restrictions were lifted, this trend continued, highlighting the potential long-term effects on overall health ¹⁰. People of lower socioeconomic status and those with worsening mental health were particularly susceptible to reduced physical activity ¹¹.

The long-term health toll of decreased steps remains uncertain, but previous research suggests that the drop in activity could contribute to increased disease risk, especially related to cardiometabolic health ¹². This impact may be more pronounced among individuals who are economically disadvantaged or facing mental health challenges ¹³.

• Chinese woman’s real estate empire, led by one of the country...
• 10 Cards with Travel Insurance
• DoorDash partners with Staples for Back-to-School delivery.

Given the importance of walking for our health, it’s essential to find ways to incorporate more steps into our daily routines. Here are some easy suggestions to help you add extra steps to your day:

• Walk to get the mail and take an additional lap around the block.
• Engage in an after-dinner walk with loved ones while catching up on the day.
• Start your morning with an energizing stroll before your commute.
• Form an office walking club to encourage colleagues to join in.
• Volunteer to walk dogs for an animal shelter, benefiting both you and the animals.
• Opt for the stairs instead of an escalator or elevator whenever possible.
• Consider exiting the bus a few stops early and walking the rest of the way.
• Swap out the golf cart for a walk when playing a round of golf.
• Take a refreshing swim at a pool, which also counts as steps toward improving health.
• Get moving by going dancing at a club.
• Join a volleyball team, whether indoors or outdoors.
• Engage in a tennis match to challenge yourself physically.
• Enjoy ice skating at a local rink for a fun workout.
• Park your vehicle further away in parking lots to encourage extra walking.

By incorporating these simple strategies, you can gradually increase your overall step count and contribute to improved health and well-being. Remember, every step counts, and even small increments can make a significant difference in your life.

References: