Walking each day and tracking your steps is one way to get the exercise you need for better health. Many studies recommend 7,000 to 10,000 steps per day for adults age 18-59, 6,000 to 8,000 for adults age 60+. And while many regard 10,000 steps as the gold standard, new research suggests you don’t need to hit that number to experience significant health benefits.
The largest study to date, reviewed in Harvard Health, suggests you don’t need to hit 10,000 daily steps to have good health and live longer. This study, published in European Journal of Preventive Cardiology in August 2023, found that taking at least 3,900 steps per day (not quite two miles) was linked to significantly lower risks of dying from any cause during the study period. Even fewer — 2,300 steps per day — was associated with a reduced risk of death from cardiovascular disease. And the benefits keep increasing: Each additional 1,000 steps reduces the risk of dying by 15% and every extra 500 steps lowers the risk of death from cardiovascular disease by 7%.
The study is based on observation and cannot absolutely prove that the number of steps people take lengthens their lives, but it does support the conviction that even a little movement makes a difference, and the more the better.
Breaking Down the Step Counts & Benefits
According to WebMD, different step goals offer unique health advantages:
- 2,500 steps (about a mile) – Lowers risk of cardiovascular disease.
- 4,000 steps – Reduces risk of early death from any cause.
- 6,000 steps – Helps lower risk of type 2 diabetes, especially for older women.
- 6,500 steps – Associated with lower blood pressure.
- 8,000 steps – Reduces risk of obesity, sleep apnea, and depression.
- 9,800 steps – Linked to a 50% reduction in dementia risk.
And if you keep going?
- 10,500 steps – Risk of dying from cardiovascular disease may be 77% lower than at 2,500 steps.
- 11,000+ steps – Further reductions in hypertension, diabetes, depression, and obesity.
What about gender?
There is little evidence that women and men require a different number of steps. However, menopause does make a difference for women. Steps help control obesity in post-menopausal women, and a higher step count is suggested. NIH recommends as high as 12,500 steps per day for post-menopausal women to manage weight and health.
What about intensity?
Research shows that simply taking steps is good for you, but moving at a brisk pace can have even more health benefits, particularly for your cardiovascular system. This brings us to one of the most important results of getting your steps each day — controlling your weight. Here, not just the number of steps but your speed and intensity and the terrain on which you are walking determine the number of calories you are burning.
The bottom line?
Whether you walk 2,500 steps or 12,500, every step counts toward a healthier, longer life. Walking daily not only supports physical health but also boosts mood and mental well-being. So, whether you take a leisurely walk or power through at a brisk pace, the message is clear — just keep stepping!
