We are all familiar that being physically active is important for our health. Walking is an easy way to become more active and most of us will be aware of the classic recommendation: “You need to take 10.000 steps a day.” But is this truly the optimal count for health benefits? A recent meta-analysis tried to answer this question.
The research
In this recent study, scientists wanted to answer what the minimal and optimal daily step count is for health improvements. How many steps are enough? And is there a point at which more steps no longer add benefits?
The results
The meta-analysis, which is a type of study that combines the results of multiple studies, took into account data from 12 different studies and over 111.000 individuals in both males and females. The scientists found the following:
- Just walking a bit more than our habitual pace can yield significant benefits. Specifically, taking around 2.600 steps a day can reduce the risk of all-cause mortality (or, put simply, the risk of death from any cause). Similarly, about 2.800 steps daily can decrease the risk of cardiovascular events (like heart attacks or strokes).
- The benefits aren’t just linear – that is, they don’t just steadily increase as you add more steps. Instead, the benefits appear to ramp up significantly until you hit around 8.800 steps for all-cause mortality and 7.200 steps for cardiovascular events.
- Interestingly, the pace of your steps also matters. Shifting from a slow pace to a medium or fast pace when walking was associated with reduced risk of all-cause mortality.
What Does This Mean for You?
Firstly, it’s a relief to know that you don’t necessarily have to hit the 10.000-step mark to start reaping health benefits. Just by being a bit more active than usual, you’re already on the right track.
Secondly, while hitting around 8.800 steps can provide optimal benefits for mortality, and 7.200 for cardiovascular health, remember that any activity is better than none. The pace also counts, so try to occasionally pick up the speed as you walk.
For those of you that love to walk, the good news is that having 10.000 steps or more can still provide benefits. This is because you will be more active and burn some extra calories. So, no need to slow down if you are happy with your 10.000+ steps per day.
Conclusion
Step counting isn’t just a trendy fitness metric. It’s a straightforward, tangible way to track our physical activity. And as this research shows, every step truly does count. Whether you’re taking 2.600 steps or pushing towards 8.800, keep moving, and know that with each step, you’re making a positive impact on your health.
Reference:
- Stens NA, Bakker EA, Manas A, Buffart LM, Ortega FB, Lee DC, et al. Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events. J Am Coll Cardiol. 2023.
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