Walking is one of the easiest and most convenient exercises available to us, but many people simply don’t get enough steps in throughout the day. This is concerning for a number of reasons, not least that our daily movement is linked to longevity. “Prolonged sitting is one of the main causes for many of the conditions treated in my musculoskeletal clinic. It often results in office visits with other types of doctors as well,” says Yale Medicine physiatrist Eric K. Holder, MD. “It is so ingrained in our society now—people are stationed at desks, seated in front of computers or the TV for extended periods, constantly traveling in cars, trains, and on planes. It’s a major health problem that can lead to many chronic diseases.”
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So how many steps should we be taking every day to support our health and lengthen our lives? A meta-analysis of 15 different studies involving 50,000 people published in Lancet Public Health breaks down exactly what the sweet spot is for daily step take, depending on age. What the research group found was 8,000-10,000 steps per day is the ideal amount for the average person.
The study emphasizes it doesn’t matter how fast you walk—the steps are what count. “The major takeaway is there’s a lot of evidence suggesting that moving even a little more is beneficial, particularly for those who are doing very little activity,” says University of Massachusetts Amherst physical activity epidemiologist Amanda Paluch, PhD, who led the study. “More steps per day are better for your health. And the benefit in terms of mortality risk levels off around 6,000 to 8,000 for older adults [over 60] and 8,000 to 10,000 for younger adults [under 60].”
If you’re struggling to get at least 6-8,000 steps in per day, there are lots of tricks to make it easier—like walking with a friend and making it a fun social activity. “Going for a brisk walk with one or more friends is a form of socializing, which is essential for good health,” say the experts at Harvard Health. “Socializing helps stave off isolation and loneliness, which are associated with heart disease, diabetes, arthritis, depression, chronic stress, and premature death.”
Short on space and time? Use a treadmill. "The treadmill has a predictable surface that is much easier to negotiate than sidewalks, curbs or trails and the risk of tripping is reduced," according to Spine Health. "Users can do other things while on the treadmill, such as watch television or read, which for many can help keep the exercise interesting."
For those who want to up the calorie burn, try wearing a weight vest. “So doing something as simple as wearing a weighted vest on your daily dog walk could have a big benefit to your physical health – including your cardiovascular health and metabolism,” says Christopher Gaffney, senior lecturer in Integrative Physiology, Lancaster University, via The Conversation.
However you choose to get those steps in, make it a priority—it will help you feel better and live longer.
Sources referenced in this article
