Walking Just 4,000 Steps a Day Can Reduce Risk of Early Death, Study Shows
A new study has challenged the long-standing belief that 10,000 daily steps are necessary to stay healthy and fit. According to researchers, fewer than 5,000 steps can provide significant benefits and reduce the risk of premature death.
The analysis, which involved over 226,000 individuals worldwide, revealed that walking 4,000 steps daily was sufficient to start lowering the risk of premature death from any cause. Moreover, just over 2,300 steps were found to benefit heart health and blood vessels.
Researchers noted that the more steps one takes beyond the initial 4,000, the greater the health benefits. Each additional 1,000 steps reduced the risk of early death by 15%, up to a total of 20,000 steps.
The study, conducted by the Medical University of Lodz in Poland and Johns Hopkins University School of Medicine in the US, found that these walking benefits applied universally across genders, age groups, and geographical locations. However, the greatest advantages were observed among individuals under 60 years old.
Professor Maciej Banach from the Lodz University emphasized the significance of lifestyle changes, including exercise and a healthy diet, in reducing cardiovascular risks and prolonging lives. While advanced drugs are being developed for treatment, lifestyle modifications are equally—if not more—effective.
Insufficient physical activity is a major global concern, leading to approximately 3.2 million deaths annually—making it the fourth most common cause of death worldwide, according to data from the World Health Organization.
Honey Fine, a personal trainer and instructor for fitness company Barry’s, shed light on the adverse effects of excessive sitting. Prolonged sitting can negatively impact metabolism, muscle growth, and overall strength, potentially leading to aches and pains. Back problems are a common occurrence among those with office jobs, as prolonged sitting in a compressed position can cause long-term issues.
Fine also stressed the importance of non-exercise activity thermogenesis, or NEAT, which refers to all activities that burn calories and utilize energy. Simple tasks like standing, carrying shopping bags, cleaning floors, vacuuming, and pacing while talking on the phone can actively contribute to burning calories and maintaining an active lifestyle.
In conclusion, this study suggests that meeting a lower step count of 4,000 can still provide notable health benefits and reduce the risk of premature death. Lifestyle changes, particularly incorporating physical activity into our daily routines, play a vital role in preventing cardiovascular risks and promoting longevity. So, make every step count and prioritize your well-being.
