Does 10,000 Steps Reduce the Risk of Death?

Dr.Sukriti Bhalla, 2 mins read

Yes, there are many studies which suggest that 10,000 steps a day may reduce the risk of early death and cardiovascular disease (CVD). This can be achieved through walking, running, or simply taking a walk around the backyard. It is good for those who can manage it. 

Those who can’t, can go for fewer steps. In some cases, this can also produce the same results. In fact, recent studies claim that walking just 7,000 steps a day can reduce the risk of early death by a whopping 47%.

Do Steps Really Matter?

Researchers at the University of Sydney analysed data from 57 studies involving over 160,000 adults and found that walking 7,000 steps a day can significantly lower the risk of various health problems, including:

• Cancer: 6% reduced risk
• Depression: 22% reduced risk
• Cardiovascular disease: 25% reduced risk
• Falls: 28% reduced risk
• Dementia: 38% reduced risk
• Death from any cause: 47% reduced risk

What If You Can’t Walk 10,000 or 7,000 Steps?

Don’t worry! If you can’t manage to complete 10,000 or 7,000 steps a day, even fewer steps can do a good job for you. Many studies show that even modest steps count. They can have a positive impact on health. For example:

• 4,000 steps a day: Reduced risk of disease compared to very low activity levels
• 2,000 steps a day: Positive impact on health, although less significant than higher step counts

How to Make It Work for You?

It is true that the more steps you complete every day, the more benefits you will get. But everyone can't do the same thing every day. Remember, every step counts. And consistency matters more than the number of steps. Even a small increase in activity can deliver you meaningful improvements to long-term health.

Whether you are aiming for 10K or 7K steps, or just trying to move out more throughout the day, the more important thing is to make it a routine, not just a weekly affair.

How to Get Started?

• Dedicate an hour a day to physical activity, like walking or jogging
• Make every movement a part of your daily routine, be it walking, dancing, or gardening
• Begin with short walks or gentle activities and gradually increase your intensity and duration, especially if you're new to exercise
• Use a pedometer or fitness tracker to monitor your step count. This will also motivate you to stay consistent.

So, lace up your walking shoes and get moving – your body will thank you!