Recent research challenges the commonly held belief that achieving 10,000 steps a day is necessary for health improvements. A meta-analysis published in the Journal of the American College of Cardiology suggests that even as few as 2,600 steps daily can significantly enhance health outcomes, particularly reducing the risk of cardiovascular disease.
Thijs Eijsvogels, PhD, an associate professor at Radboud University Medical Center in the Netherlands and a study author, stated, “No official recommendations are available for daily steps, but 10,000 steps a day is a frequently adopted step target by the general population.”
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The study analyzed data from 12 previous studies, encompassing a total of 111,309 individuals, all conducted before October 2022. The results indicated that taking just 2,517 steps a day was associated with an 8% reduction in the risk of all-cause mortality, while 2,735 steps were linked to an 11% reduction in the risk of cardiovascular disease.
The health benefits continued to increase up to a certain point but remained below the 10,000-step threshold. For instance, getting 8,763 steps a day correlated with a 60% reduction in the risk of all-cause mortality, and 7,126 steps with a 51% reduction in the risk of cardiovascular disease.
However, the study doesn’t imply that individuals accustomed to reaching 10,000 steps daily should cut back. Eijsvogels clarified that steps beyond the optimum threshold don’t provide additional health benefits related to mortality and cardiovascular events but may offer other advantages such as improved quality of life and mental health.
Potential benefits of a higher step count, as suggested by Tamanna Singh, MD, co-director of the sports cardiology center at the Cleveland Clinic, include muscle mass retention, improvements in body composition, and enhanced mobility.
The study’s findings are likely applicable to diverse populations, but additional research may be required for high-risk groups. Singh emphasized the importance of focusing on manageable changes in step count, stating, “Every step counts, especially among individuals with a low step count. Small changes in daily steps yield significant health benefits.”
Another meta-analysis in the European Journal of Preventive Cardiology found that adding just 1,000 steps a day can reduce the risk of all-cause mortality by 15%, while adding 500 steps can decrease the risk of cardiovascular disease mortality by 7%.
Singh encourages individuals to shift their mindset from an “all-or-nothing” attitude, emphasizing that small changes are realistic and beneficial. Simple adjustments like taking the stairs, parking farther away, or incorporating short walking breaks into the day can contribute to improved health.
For those aiming to increase their step count gradually, the Centers for Disease Control and Prevention (CDC) recommend gradually upping the distance and diversifying the walking routine. Singh concluded by highlighting the simplicity of walking as a form of activity, stating, “I tell my patients that movement is movement, and something is better than nothing.”