Are you among those who dread going to the gym or running marathons?
Well, here’s some fantastic news: you don’t have to be an athlete to reap significant health benefits.
All you need to do is walk—yes, you read that right. According to a groundbreaking study led by renowned cardiologist Maciej Banach, taking just around 4,000 steps daily can significantly reduce the risk of dying from any cause.
Even better, a mere 2,300 steps can lower your risk of heart-related diseases. The best part? The more you walk, the more the benefits accumulate, and it seems there’s no upper limit to the advantages of walking.
Every Step Counts
This study, the largest of its kind, examined data from a whopping 226,889 individuals across 17 different global studies. What it found was refreshingly simple: every extra step you take counts towards better health.
For example, adding just 1,000 steps to your daily routine can slash your risk of mortality from any cause by 15%. Add another 500 steps, and you’ll reduce your risk of dying from heart-related issues by 7%.
Astonishingly, these benefits apply universally, whether you’re young or old, male or female, and no matter where in the world you reside.
Why is this so critical? Well, more than a quarter of the world’s population falls short of the recommended physical activity levels, putting them at risk for various health problems, especially heart disease.
This risk is even more pronounced in wealthier countries and among women. In fact, insufficient physical activity ranks as one of the leading causes of premature death, as per the World Health Organization.
The Pandemic Effect
The COVID-19 pandemic hasn’t made the situation any better, leading to a more sedentary lifestyle for many. Even two years after the pandemic’s onset, most of us haven’t returned to our pre-COVID activity levels.
With over 3 million annual deaths linked to a lack of physical activity, it’s paramount to identify simple, achievable ways to get people moving.
Walking to a Longer Life
For those aged 60 and above, the study found that walking between 6,000 and 10,000 steps a day can reduce the risk of premature death by a significant 42%.
If you’re under 60, walking between 7,000 and 13,000 steps daily can lower that risk by an even more impressive 49%.
A Note of Caution
While this study offers invaluable insights, it does have its limitations. It did not account for variations among different races or income levels, nor did it consider individuals who are already battling health issues.
However, the main takeaway is crystal clear: walking more can help most people lead longer, healthier lives.
Banach even suggests that this everyday, natural activity might be as effective, if not more so, than medications when it comes to preventing heart disease.
So, before you embark on costly gym memberships or daunting exercise routines, consider starting with something as straightforward as taking a walk. Your heart will thank you for it.
This study was published in the European Journal of Preventive Cardiology.
If you care about heart health, please read studies that vitamin K helps cut heart disease risk by a third, and a year of exercise reversed worrisome heart failure.
For more information about heart health, please see recent studies about supplements that could help prevent heart disease, stroke, and results showing this food ingredient may strongly increase heart disease death risk.
