A comprehensive international study indicates that taking a minimum of 3,967 steps per day could mitigate the risk of mortality. Incremental increases in daily steps between 500 to 1,000 further diminish this risk, with health benefits accruing up to 20,000 steps per day without any discernible ceiling for improvement.
Contrary to prior assumptions, the most extensive investigation to date on this subject suggests that fewer daily steps may be required to attain health advantages.
Recently published in the European Journal of Preventive Cardiology, the study reveals that a daily minimum of 3,967 steps is sufficient to reduce overall mortality risk, while a daily step count of at least 2,337 can specifically reduce the risk of cardiovascular death.
The research, which amalgamated data from 226,889 participants across 17 different global studies, highlights that greater physical activity is directly proportional to enhanced health benefits. A daily increase of 1,000 steps was correlated with a 15% reduction in overall mortality risk, and an additional 500 steps were linked to a 7% decrease in cardiovascular death risk.
Led by Maciej Banach, Professor of Cardiology at the Medical University of Lodz in Poland, and Adjunct Professor at the Ciccarone Center for the Prevention of Cardiovascular Disease at Johns Hopkins University School of Medicine, the researchers found no upper threshold for the accrual of health benefits, even for individuals taking as many as 20,000 steps per day.
Professor Banach stated, “Our findings validate that greater physical activity universally benefits men and women of all ages and across various global climatic regions. Our analysis points to the sufficiency of approximately 4,000 daily steps to substantially reduce mortality from any cause, and an even lower count to decrease cardiovascular death.”
An inactive lifestyle has been robustly linked to elevated cardiovascular risk and reduced lifespan. Lack of physical activity plagues over a quarter of the global population, affecting more women than men (32% vs 23%) and higher-income nations more than lower-income ones (37% vs 16%). According to World Health Organization statistics, inadequate physical activity is the fourth leading cause of global mortality, contributing to 3.2 million annual deaths. Moreover, the COVID-19 pandemic has led to a decline in physical activity levels that have yet to rebound two years later.
Dr. Ibadete Bytyçi, senior author from the University Clinical Centre of Kosovo in Pristina, emphasized the need for further research on optimal step counts beyond 20,000 per day and the specific impacts on varying demographic groups.
The meta-analysis had the advantages of its large scale and inclusivity of studies with step counts exceeding 16,000. However, its limitations include its observational nature, thereby making it inconclusive in establishing a causal relationship between increased step counts and reduced mortality risk. The study did not evaluate individuals with preexisting conditions and could not account for racial and socioeconomic disparities. Additionally, the methodologies for step-counting were not standardized across the studies involved.
Reference: “The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis” by Maciej Banach, Joanna Lewek, Stanisław Surma, Peter E Penson, Amirhossein Sahebkar, Seth S Martin, Gani Bajraktari, Michael Y Henein, Željko Reiner, Agata Bielecka-Dąbrowa, and Ibadete Bytyçi, published on 9 August 2023 in the European Journal of Preventive Cardiology.
DOI: 10.1093/eurjpc/zwad229
Table of Contents
Frequently Asked Questions (FAQs) about Daily Step Count and Mortality Risk
What is the minimum number of daily steps recommended for reducing mortality risk?
The study recommends a minimum of 3,967 steps per day to significantly reduce the overall risk of mortality.
Does taking more than 3,967 steps daily provide additional health benefits?
Yes, the study indicates that incremental increases of 500 to 1,000 additional steps per day further lower the risk of death. Health benefits continue to accrue up to 20,000 steps per day without a discernible upper limit.
What are the cardiovascular benefits of increased daily step counts?
A minimum of 2,337 steps per day can specifically reduce the risk of death from cardiovascular diseases. An additional 500 steps daily was associated with a 7% reduction in cardiovascular death risk.
Does the study differentiate benefits based on age, gender, or geographic location?
The study validates that the benefits of greater physical activity apply universally to men and women across all age groups and in various climatic regions around the world.
Who led this research and where was it published?
The research was led by Maciej Banach, Professor of Cardiology at the Medical University of Lodz in Poland, and published in the European Journal of Preventive Cardiology.
What are the limitations of the study?
The study is observational in nature and thus cannot establish a causal relationship between increased step counts and reduced mortality risk. It did not evaluate individuals with preexisting conditions and could not account for racial and socioeconomic disparities.
Does the study account for the effects of the COVID-19 pandemic on physical activity?
Yes, the study notes that the COVID-19 pandemic has led to a decline in physical activity levels that have not rebounded even two years later.
What is the impact of an inactive lifestyle on health, according to this study?
An inactive lifestyle is robustly linked to elevated risks of cardiovascular diseases and a reduced lifespan. Insufficient physical activity affects more than a quarter of the global population.
Are there any ongoing or planned follow-up studies?
The senior author, Dr. Ibadete Bytyçi, emphasized the need for further research to confirm these findings, especially for step counts exceeding 20,000 per day and for various demographic groups.
Is this the first study to examine the impact of walking up to 20,000 steps a day?
Yes, this meta-analysis is the first to assess the effect of walking up to 20,000 steps per day and to explore differences based on age, sex, and geographic location.
More about Daily Step Count and Mortality Risk
- European Journal of Preventive Cardiology Publication
- World Health Organization on Physical Activity
- Research Team Led by Maciej Banach
- Effects of Sedentary Lifestyle on Health
- Impact of COVID-19 on Physical Activity Levels
7 comments
Ok, the pandemic is really no excuse anymore. We’ve all got to be more active, even if its just walking. Gotta keep that ticker ticking.
Impressed by how comprehensive this study seems to be, covering age, gender and even global regions. Well done, researchers.
Wow, this is really eye-opening. Who’d have thought you need less steps than previously assumed to live longer! Got me thinking, I should really up my game.
Does this mean I can skip the gym and just walk more? Asking for a friend lol
hold on, did they say theres no upper limit to the benefits? That’s insane. What are we all waiting for!
the economic impact of a healthier populace can be huge. Just think of the reduced healthcare costs if more ppl start walking. It’s a win-win.
Honestly, the fact that the benefits continue up to 20,000 steps is super motivating. Time to dust off my old pedometer, huh?