- A new meta-study of 12 other studies brings clarity to confusion regarding the most beneficial number of steps one should walk each day.
- The study indicates that benefits begin with as few as around 2,500 daily steps and rise from there.
- For the optimal reduction in all-cause mortality and cardiovascular risk, however, a person should walk around 9,000 and 7,000 steps daily, respectively.
Over the last several years, studies have been trying to answer the question: “How many steps a day should I walk to derive a health benefit?” A new meta-study analyzes the results of 12 such investigations, and its conclusions may provide the most definitive answer yet.
The study finds that health benefits begin at between 2,500 and 2,700 steps a day. For the strongest defense against cardiovascular disease, around 7,000 daily steps is the magic number (precisely 7,126), and the greatest reduction in the risk of mortality occurs with about 9,000 steps each day (8,763 steps).
For people walking 2,500 steps, the risk of all-cause death was reduced by 8%, while cardiovascular events were reduced by 11% with 2,700 steps. At 9,000 steps a day, the chance of dying early is reduced by 60%. Walking 7,000 steps lowers one’s chances of cardiovascular disease by 51%.
The much-cited goal of walking 10,000 steps per day has been largely debunked. It originated in an advertisement for a pedometer in 1964 and was not backed by any scientific research.
The authors of the study also found that additional health benefits are associated with intermediate and high walking speeds in addition to the benefits associated with step counts.
The 12 studies included in the meta-study encompassed health records for 111,309 individuals who wore accelerometers, or fitness trackers.
The study was published in the Journal of American Cardiology.
“This is the first study to objectively quantify the minimal and optimal stepping volume for health outcomes,” said senior investigator Dr. Thijs M.H….
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