Walking 4,000 steps a day can significantly reduce the risk of an early death, according to a new meta-analysis of studies. The analysis, published in the European Journal of Preventive Cardiology, examined data from nearly 227,000 people across 17 studies conducted in various countries. The study found that walking 2,337 steps a day reduces the risk of death specifically from cardiovascular disease. However, “more is better,” with every increase of steps by 500-1000 steps per day associated with significant mortality reductions. Anything below 5,000 steps a day is considered a sedentary lifestyle.
Dr. Maciej Banach, the first author of the study, stated that increasing the number of steps walked has a direct impact on health. He emphasized that every increase of steps by 1000 steps per day is associated with a 15% reduction in the risk of dying from any cause, and every increase by 500 steps per day is associated with a 7% reduction in dying from cardiovascular disease.
Dr. David Katz, a specialist in preventive and lifestyle medicine, commented that exercise directly conditions the cardiovascular system, which explains why fewer steps are needed to reduce the risk of cardiovascular disease. He also noted that the study’s methods were robust and supported what doctors often tell their patients.
The study’s findings were consistent across all countries and for both men and women. While older participants saw benefits, the reduction in the risk of death was smaller compared to younger individuals. Dr. Banach noted that starting any health intervention early has the most impact on health.
Although the study found that the most benefits occur when people walk more than 7,000 steps a day, Dr. Ibadete Bytyçi, the senior study author, stated that limited data were available for step counts up to 20,000 a day. Therefore, these results need to be confirmed in larger groups of people.
Dr. Andrew Freeman, director of cardiovascular prevention and wellness, advised not stressing about reaching the study’s recommended number of steps. He highlighted that exercise is good, being non-sedentary is good, and the more exercise one can get, the better.
In conclusion, this study emphasizes the importance of physical activity and the benefits of increasing daily step count for overall health. Walking a minimum of 4,000 steps a day can significantly reduce the risk of an early death, while more steps are associated with even greater health benefits.