Introduction to Walking Benefits
Step aside, outdated exercise goals. For years, 10,000 steps has been promoted by fitness trackers, health apps, and medical professionals as the gold standard for daily physical activity. But if that so-called magic number feels more intimidating than inspiring, rest assured: It’s a product of marketing, not science, and there are key benefits you get from a lot of lower step counts, too.
The 10,000-step rule isn’t as golden as it seems. Evgeniya Primavera – stock.adobe.com The lofty target’s origins can be traced to a 1960s advertising campaign for a Japanese pedometer called the manpo-kei, which translates to “10,000 steps meter.” Chosen for its simplicity and memorability, the number was meant to encourage people to increase their activity levels. While walking more is linked to better health outcomes, there is no definitive evidence that 10,000 steps is the optimal daily target for everyone.
In fact, a growing body of research suggests that many of walking’s benefits can be gained with far fewer steps — and you might not need them every day. A new study released this week found that reaching just 4,000 steps on one or two days per week was linked to a lower risk of mortality and cardiovascular disease compared with those who never met the target.
Benefits by Step Count
But if you’re ready to carve out time each day to get moving, here’s how each step count can contribute to your overall well-being.
2,300 Steps: Stronger Heart and Blood Vessels
An analysis involving over 226,000 participants around the globe found that the more you pound the pavement, the greater the health benefits. The more you move, the greater benefits you’ll see. M Einero/peopleimages.com – stock.adobe.com However, the study showed that even a modest amount of walking — about a mile a day, or just over 2,300 steps — can strengthen your heart and blood vessels.
3,800 Steps: Lower Dementia Risk
At this level, your brain starts to get a boost. A 2022 study of 78,000 healthy adults found that those who walked an average of 3,800 steps per day had a 25% lower risk of developing dementia over a seven-year follow-up period compared with more sedentary participants. Those who walked at higher intensity — at least 40 steps per minute — cut their risk even further.
4,500 Steps: Major Decrease in Heart Issues
Older adults who walk around 4,500 steps per day have a 77% lower risk of experiencing a major cardiovascular event compared with those who clock fewer than 2,000 steps, according to the American Heart Association. Want to boost the benefit? With each additional 500 steps per day, you can further reduce your risk by about 14%.
6,000 to 9,000 Steps: Less Likely to Die — and a Whole Lot More
A 2023 study found that adults ages 60 and older who walked between 6,000 and 9,000 steps per day had a 40% to 50% lower risk of cardiovascular disease — including heart attack and stroke — compared with those who averaged just 2,000 steps. “This is encouraging news for older adults who might not be physically able to reach 10,000 steps a day,” Mercedes Carnethon, chair of the Department of Preventive Medicine at Northwestern University Feinberg School of Medicine and co-author of the study, said in a statement.
At just 7,000 steps a day, research suggests you can lower your risk of several health issues, including death from any cause (47% reduction), cardiovascular disease (25%), cancer (6%), Type 2 diabetes (14%), dementia (38%), depression (22%), and falls (28%). That’s roughly 3.5 miles, which can be completed in approximately an hour when walking at a brisk pace. “We should set up a point of the day where we are actively out there exercising, where we put time in,” Dr. Theodore Strange, chairman of medicine at Staten Island University Hospital, who was not involved with the study, previously told The Post. “Exercise has to become a lifestyle. It has to be part of your day.”
Conclusion
Walking is a simple yet effective way to improve your health and well-being. While 10,000 steps may be the often-cited goal, the benefits of walking can be achieved with much lower step counts. Whether you aim for 2,300, 3,800, or 7,000 steps per day, incorporating walking into your daily routine can have a significant impact on your heart health, dementia risk, and overall mortality.
FAQs
- Q: Is 10,000 steps the optimal daily target for everyone?
A: No, there is no definitive evidence that 10,000 steps is the optimal daily target for everyone. The benefits of walking can be achieved with much lower step counts. - Q: How many steps per day can lower the risk of dementia?
A: Walking an average of 3,800 steps per day can lower the risk of dementia by 25% over a seven-year follow-up period. - Q: What is the benefit of walking 7,000 steps per day?
A: Walking 7,000 steps per day can lower the risk of several health issues, including death from any cause (47% reduction), cardiovascular disease (25%), cancer (6%), Type 2 diabetes (14%), dementia (38%), depression (22%), and falls (28%). - Q: How long does it take to walk 7,000 steps?
A: Walking 7,000 steps can be completed in approximately an hour when walking at a brisk pace, covering roughly 3.5 miles. - Q: Is walking at higher intensity more beneficial?
A: Yes, walking at higher intensity — at least 40 steps per minute — can cut the risk of dementia even further.
