A new study emphasizes the relationship between walking 9,000 steps a day and an extended lifespan, with a significant role played by walking pace. The research also underscores the advantages of gradual increases in daily step counts, with each additional 1,000 steps providing further reductions in the risk of death, albeit not at predictable intervals.
Not only the number of daily steps but also the pace at which you walk matters, as revealed in a recent report published by the Journal of the American College of Cardiology. The study, conducted by researchers from the Netherlands, Spain, and the United States, sheds light on the importance of daily step counts for cardiovascular health and longevity.
Key findings from the research include
- 2,500 daily steps reduce the risk of death by 8 percent:
Taking 2,500 daily steps is a crucial milestone for those aiming to enhance their health. This modest increase from the typical goal of 2,000 daily steps has been linked to an 8 percent reduction in the risk of death.
- 2,700 daily steps are pivotal for cardiovascular health, reducing the risk by 11 percent:
For protection against fatal and nonfatal cardiovascular events like heart attacks and strokes, 2,700 daily steps appears to be the magic number. Achieving this goal results in an 11 percent reduction in the risk of such events compared to maintaining the basic 2,000 daily steps.
- Optimal cardiovascular health is associated with 7,000 daily steps, reducing the risk by 51 percent:
To lower the risk of both fatal and nonfatal cardiovascular diseases, an optimal daily step count of approximately 7,000 is recommended. This level of activity is linked to an impressive 51 percent reduction in the risk of such health events.
- Walking 9,000 daily steps is linked to an extended lifespan with a 60 percent reduction in the risk of death:
For individuals seeking not only cardiovascular health but also a longer life, the study suggests aiming for around 9,000 daily steps. Achieving this step count is associated with a remarkable 60 percent reduction in the risk of death from any cause.
Gradual Improvements with Additional Steps
The study highlights the benefits of gradually increasing daily step counts. Each additional 1,000 steps, equivalent to about 10 minutes of walking, offers further risk reduction, although not at regular intervals.
Furthermore, an extra 500 daily steps, or roughly five minutes of walking, can significantly enhance the health of individuals with low levels of physical activity.