Walking 10,000 Steps a Day Reduces Risk of Heart Disease, New Study Shows
Key insights from groundbreaking study
Walking up to 10,000 steps a day lowers the risk of heart disease and early death, even when spending the rest of the day sedentary, research suggests. Experts found that every extra step above 2,200 steps a day – up to about 10,000 – reduces these risks, regardless of how much of the remaining time is spent sitting. The study, led by academics from the University of Sydney, analyzed data from a large group of participants aged around 61. The findings challenge the commonly held notion that sedentary behavior alone increases heart disease risk.
Walking 9,000 to 10,500 steps a day linked to lowest risk
The lowest risk of early death was found to be among individuals who took 9,000 to 10,500 steps a day, highlighting the importance of promoting daily physical activity. For those aiming to prevent stroke and heart attacks, maintaining a regimen of around 9,700 steps a day was associated with the lowest risk. These findings emphasize the potential benefits of incorporating regular walking into our routines.
Study methodology and observations
Detailed data from more than 70,000 participants aged around 61 was analyzed by the researchers. Participants wore accelerometers to monitor their exercise levels over a week-long period. The seven-year follow-up period recorded 1,633 deaths and 6,190 cardiovascular events, including heart attacks and strokes. The research determined that achieving between 9,000 and 10,500 daily steps decreased the risk of early death by 39% and the risk of a heart attack or stroke by over a fifth. Even surpassing 2,200 daily steps contributed to lower rates of death and heart disease, with additional steps yielding increased benefits. Half of these benefits were observed between 4,000 and 4,500 steps a day.
Experts emphasize the importance of physical activity
Highlighting the importance of daily physical activity, Julie Ward, senior cardiac nurse at the British Heart Foundation, stated that small lifestyle changes, such as taking regular walking breaks, can greatly reduce the risk of heart disease and stroke. Experts encourage everyone to aim for 150 minutes of moderate exercise each week to maintain a healthy lifestyle and protect heart and circulatory health. This can include activities such as regular walking, gym workouts, exercise classes, or opting to walk short distances instead of taking the bus.
