You may have heard that walking 10,000 steps a day can lower your risk of many diseases and improve your physical and mental health. However, a new study has found that you may only need to walk 4,000 steps a day to reduce your risk of many diseases and live longer. Before we get into how many steps you should walk a day, you need to know what are the benefits of walking and why it is considered one of the best exercises for longevity.

Walking is a great way to improve your overall health, which includes your mental and physical health. Studies have shown that walking every day can increase your energy and mood, prolong your life and reduce your risk of many diseases. Some studies suggest that if you walk regularly and at a good pace, this may be the only aerobic exercise you need to stay healthy and live longer.

benefits of walking
Walking 4000 steps a day may reduce longevity risk. Image Courtesy: Adobe Stock

How many steps should I be walking a day?

If you’re walking 10,000 steps a day in hopes of living a long and healthy life, you can reduce that number. A new study finds that even walking 4,000 steps will do the trick. A study published in the European Journal of Preventive Cardiology found that you may not need 10,000 steps to increase longevity. It was also found that walking just 3,967 steps per day could reduce the risk of dying from any cause. It was also found that walking 2,337 steps per day could also reduce the risk of dying from heart disease.

Read also: Is Walking 10,000 Steps a Day the Right Fitness Goal for You? The answer might surprise you!

For the study, researchers evaluated the health information of 226,889 individuals from 17 different studies over 7 years. They found that increasing the number of steps by 1,000 decreased the risk of death from any cause by 15 percent, and increasing the number of steps by 500 decreased the risk of cardiovascular problems by 7 percent. The study concluded that walking 4,000 steps per day can reduce the risk of dying and that walking 2,500 steps per day can improve one’s health.

Walking is better than living a sedentary lifestyle

Leading a sedentary lifestyle is one of the biggest reasons for developing any disease or dying at a young age. Even if you don’t get time to go to the gym or do other forms of exercise, you can still try to walk every day. Walking as a form of exercise can help you a lot if you are taking a healthy diet. Also, it has been proven to be one of the best aerobic exercises to increase longevity by maintaining your overall health. Here are some benefits of walking that you should know, which will improve your chances of living a long and healthy life:

1. Controls weight

According to research conducted by Harvard researchers, brisk walking for about an hour a day can help cut the risk of obesity in half. Another study published in Medicine and Science in Sports and Exercise found that walking can help you burn calories and reduce problems associated with obesity.

Read also: Want to Burn More Calories? 5 hacks to turn your walk into a workout

2. Increases immunity

Do you get cold or flu often? People with weak immunity often fall ill. Staying physically active can help you reduce those risks. Studies have shown that just 30 minutes of brisk walking can reduce inflammation and help in regeneration of immune cells, thereby boosting your immunity.

how to increase immunity
Increase your immunity by walking daily. Image Courtesy: Adobe Stock

3. Reduces joint pain

A study published in The American Journal of Medicine found that walking slows the rate of bone loss in the legs. Running also protects the joints by strengthening the muscles, especially the knees and hips, which typically make you more prone to osteoarthritis.

4. Lowers the risk of dementia

Dementia is considered one of the leading causes of death among women. Although walking is not a magic bullet that will make every disease go away, it can definitely help reduce the risk to some extent. According to a study by Harvard Health researchers, people who walked more had a lower risk of developing dementia.

Read also: 7 lifestyle changes to help reduce your dementia risk

5. Lowers the risk of heart disease

Do you know heart disease is one of the leading causes of mortality in the world? Studies have shown that walking can reduce the risk of heart disease. Taking just 3,867 steps a day can lower your risk of death due to heart disease.

Whether you aim to walk 10,000 steps a day or just 4000, the focus should be on reducing your risk of developing unwanted diseases. Make sure you are including some form of physical activity in your daily diet to keep your overall health in check.


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