Walking 8,000 Steps Twice Weekly Cuts Death Risk 14.9%

Walking is one of the most accessible and budget-friendly forms of exercise, proven to reduce heart disease risk, strengthen joints and heart, boost mood, and extend lifespan. However, there has been debate about the ideal amount of walking to reap the most benefits. Experts have uncovered that the ideal number of steps is more of a target range rather than a fixed number.

Research indicates that people who hit around 7,000 steps a day maintain good health. A study from 2023 showed that those who took at least 8,000 steps one or two days a week were 14.9% less likely to die over a 10-year period than those who did not. People who took 8,000 or more steps three to seven days a week were 16.5% less likely to die over the same period. This 7,000 to 10,000-step range is considered the sweet spot for seeing improvements in fitness, weight loss, and cardiorespiratory systems.

Experts advise setting realistic goals tailored to individual improvement. For instance, if someone is a receptionist and only gets 3,000 steps a day, they should aim to increase that to 3,500, then 4,000, and so on. It is important to increase step count gradually to avoid injury or soreness. The improvements in fitness, body composition, and overall health are largely dependent on lifestyle and physiology. Any additional movement beyond normal activity levels can lead to improvements.

While step count is important, walking pace also matters. Research indicates that a faster pace is associated with a reduced risk of death, regardless of the number of steps taken per day. Walking faster pushes the heart more, allowing for more moderate-to-vigorous physical activity that boosts cardiovascular health. A 2022 U.K.-based study found that walking quickly could lower dementia risk, and a 2022 Brazil-based study observed that a quicker pace of steps was associated with less arterial stiffness, a condition that could lead to heart problems.

Walking at a pace of around 100 steps per minute for 30 minutes a day, five days a week, would meet the weekly requirements for moderate exercise for older adults. However, even a slow walk or leisurely stroll has many benefits, as the intensity isn't set in stone. The bottom line is moving the body more.

There are easy ways to incorporate more walking into daily routines. These include taking a walk after every meal, walking while on a work call, playing a tennis or pickleball match, volunteering to walk dogs for an animal shelter, or touring a museum, zoo, or nature preserve. Using a walking pad while working from home is also encouraged, as long as you are moving, you are getting the benefits. Consistency is key, with daily movement being better than one long walk every once in a while.