Walking is one of the easiest and most accessible forms of exercise you can do – and it’s free! While you may already know that regular physical activity is one of the most important things you can do to improve your health, you may not realize just how much your daily step count can affect your lifespan.
Studies have shown that increasing your weekly step count can help you live longer and lower your risk for a range of chronic diseases, including heart disease, type 2 diabetes, and certain types of cancer.
Here’s what you need to know about how many steps a week can extend your life.
The 10,000 Step Myth
You may have heard that you should aim for 10,000 steps per day if you want to reap the benefits of walking.
While it’s true that this number has become somewhat of a gold standard in the fitness world, there’s no hard and fast rule that says you must hit this exact number in order to see results.
In fact, recent research has shown that there’s no magic step count that works for everyone. The number of steps you need to take to see health benefits depends on a variety of factors, including your age, sex, fitness level, and overall health.
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The Magic Number of Steps for Longevity
The Benefits of Walking
Walking is a low-impact workout that’s suitable for people of all ages and fitness levels. Here are just a few of the potential benefits of taking more steps each week:.
- Lower risk of heart disease and stroke
- Lower risk of type 2 diabetes
- Better weight management and easier weight loss
- Improved mood and mental health
- Improved bone density and joint health
- Lower risk of certain types of cancer, including breast, lung, and colon cancer
The Latest Research
So, just how many steps do you need to take each week to start seeing these benefits? A recent study published in the American Journal of Preventive Medicine found that women who took 4,400 steps per day had a 41% lower risk of premature death than those who took only 2,700 steps. At 7,500 steps per day, the risk of early death was even lower – 65% lower than those who took the lowest number of steps.
Another study published in JAMA Internal Medicine found that older women who walked for at least 2.5 hours per week (which equates to roughly 20,000 steps) had a 41% lower risk of heart disease than those who walked less than an hour per week.
Tips for Getting More Steps
If you’re not currently hitting the recommended step count for your age and fitness level, don’t despair. Here are a few tips for getting more steps into your day:.
- Take the stairs instead of the elevator
- Park farther away from your destination
- Go for a walk during your lunch break
- Schedule walking meetings with coworkers
- Take your dog for a walk
- Complete household chores like vacuuming and laundry
- Get up and walk around during commercial breaks when watching TV
Conclusion
Walking more each day is one of the easiest and most effective ways to improve your health and lower your risk of chronic diseases.
While the goal of 10,000 steps per day may not be realistic for everyone, increasing your daily step count by even a small amount can have a big impact on your lifespan.
